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The back muscles are one of the largest and strongest muscles of our body and if you want to tone them you will have to stimulate them with adequate weights. The one arm row is one of the exercises you could use to tone your back muscles. When you do the one arm row you will utilize the lats, the upper back and even the trap muscles. There are different variations in this routine like bent over one arm row, incline bench row, etc. Before you start any weight training routine you should do at least 5-7 minutes warm up exercises. Another important thing to remember is to follow correct form and technique when you are doing any exercises with weights to avoid injuries and cramps.
One Arm Row Routines
The one arm row exercise can be effectively used to train the upper back muscles, especially the lats. If you have to stimulate the muscles use heavy weights, even if it means doing less repetitions. The best way to gauge if you are lifting the right amount of weight is if you can do 15 reps with the current weight you need to increase the weight. Correct breathing technique is also important, breathe out when you pulling the weight towards you and breathe in as you let the weight back for the one arm row dumbbell routine.
Flat Bench One Arm Row
Stand perpendicular to a flat bench and rest your right knee on the bench and bend forward so that your torso is parallel to the bench. Now place your right hand on the edge of the bench to support your body weight. Now pick up a dumbbell from the floor with your left hand, ensure that for your start position the left arm is fully extended with palm facing towards the body and the torso is parallel to the bench. Exhale and pull the dumbbell towards your chest by taking your elbow above the back level, keep your arm close to the body and use the back muscles for this movement rather than your bicep. Once you are up slowly let the dumbbell back down in a controlled manner and repeat the movement for desired repetitions. Also remember to repeat the routine with your right hand for this back exercise with dumbbell.
Incline Bench One Arm Row
For this variant of the one arm row exercise adjust an incline bench to about 30 degree angle and lie down on your chest and stomach. Grab a dumbbell in each arm and let your arms extend under your body, this will be your start position. Now exhale and bring your right arm up by bending your elbow, come as far up as you can and hold for one count. Now slowly let the dumbbell back down in a controlled manner, inhale as you let the dumbbell down to the start position. After doing the desired repetitions repeat the movement with the other arm. One thing to remember here is not to lift your chest off the bench when you pulling the dumbbell up. This routine is considered as one of the best back exercises for men.
One Arm Row with Rotation
For this back exercise stand with you feet slightly wider than hip width apart, slightly bend your knees and lean forward so that your torso is parallel to the ground. Grab a dumbbell in your right hand and rest your left hand slightly above the knee. Make sure that the right hand is fully extended and the right palm is facing in the direction of left leg. Now, bring your right arm up allowing your elbow to bend and bring the dumbbell towards the chest. When you are bring the dumbbell up also twist your torso so that your right shoulder tries to touch your left shoulder behind your back. Exhale as you bring the dumbbell up and inhale as you let it back down. Repeat the movement with your left hand for this back exercise for mass.
The one arm row is effective in shaping the back muscles and strengthening them, it will also help you strengthen the core muscles. In spite of their proven effectiveness it is advisable to consult your physician before you start any kind of weight training regimen.
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