One Arm Dumbbell Row
The one arm dumbbell row is a good exercise for the muscles of the middle back, aim to squeeze the back muscles in the final lifting phase of the dumbbell, keeping your upper body fixed throughout the exercise.
Support your body by placing your left hand and right knee on a bench, whilst placing the dumbbell weight in your right hand, with the left foot securely on the floor.
Aim to keep your back parallel to the floor, then exhale, whilst lifting the weighted elbow from a straight position to an angle of 90 degrees or more, aiming to take the elbow high without rotation.
Throughout the row exercise, your hand with the dumbbell should be facing inwards, as this will help you focus on your middle back muscles.
Concentrate on keeping the elbow close to your side, lifting the dumbbell weight using your back muscles rather than your biceps.
Inhale as you smoothly lower the dumbbell back down, to repeat for desired amount of reps prior to changing sides.
Make sure you work the one arm row with boths arms. If you don't have a suitable dumbbell, you can also perform this exercise with a low cable pulley or resistance band.
Beginners should work for 1 - 2 sets of 8 / 12 repetitions each side.
Intermediates and advanced should aim to work for 2 - 3 sets each side for desired repetitions with chosen weight.
Avoid any rotational jerking movements, especially in the lower back, as this can often cause injury.