Sep 7th, 2010 | Written by marylyn | Posted in Exercise |

Another exercise that we just love to use our adjustable Olympic weight bench for is the one arm dumbbell row. This exercise is a phenomenal back exercise and can really help increase the size of those lat muscles. The key to this exercise as with most other back exercises is to really focus on punching and pulling at the same time which will allow you to feel a really unique twist in your core and really intensify the workout that you’re going to get in your back.

To get started with this exercise you’ll want to get your incline weight bench setup at about a 45 degree angle. Start off facing the weight bench with the dumbbell in your right hand and put your left knee on the seat of the bench while putting your left forearm on the back of the bench. Once you are set you’ll lower your arm all the way with your palm facing the rear, you’ll take a nice big deep breath and then give a nice big exhale as you pull the dumbbell up.

As you pull the dumbbell up towards you you’ll drive the right elbow up along your side and in the same motion you’ll rotate the dumbbell about ninety degrees so that the dumbbell ends up parallel to your rib cage. Each time you pull the dumbbell up focus on driving your left elbow and the left side of your rib cage down towards the floor. Once you have the weight up next to your rib cage you’ll hold it there for 2 counts and then exhale as you lower it slowly down.

Now to go the extra mile and get an extra good core workout a simple move that you can add to the motion of each rep is to look away from the side your rowing with as you bring the weight up on each rep. Continue to do this motion for about ten to fifteen reps. If you can do more than ten to fifteen the weight you’ve picked is too light and you should use a heavier weight for the next set. Remember to hold the weight up next to you for two counts and then lower it slowly, it should take you about two counts to lower the weight as well. At the bottom of each rep remember to get a good stretch, you can even round out your back if you want to but be sure to tighten the back up again when you go to pull the weight towards you.

Add this exercise to your back workout routine and you’ll be well on your way to getting those huge defined lats that everyone will be envious of.

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