The Benefits - One arm dumbbell rows  allows you to develop each side of the lats independently. Dumbbell rows allows you to lift the weights throught it’s fullest range of motion. For a change you can use kettlebells if available. This allows you to turn your wrist inward as you lift the weight.

Execution - Take a dumbbell in one hand. Place the other hand in the bech for support. Bent forward from the waist until your upper body is nearly parallel to the floor. Let the weight hang down at arm’s length feeling a stetch in your lats. Keep your body stable and tighten the lower back. Start lifting the weight up to your side toward the abdominals. Lift the weight as high as you can, squeeze the lats at the top of the movement and lower the weight to the starting position.

Tips – You can use two dumbbells instead of one. I have experienced a great results  performing dumbbell rows when lying on a bench. Lying dumbbell row is a bit stricter variation than a standing version.

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