A great single armed variation of a horizontal pulling motion.  I love the one arm dumbbell row because it’s very primitive; it simulates the natural dragging pattern our bodies are designed to do by nature.

Primary muscles worked.

• Lats
• Rhomboids
• Traps
• Biceps

Stabilizers

• Rotator Cuff
• Traps

Tips:

1.  In the one arm dumbbell row allow motion at your shoulder joint.  Don’t just lock it into one position.  In the video you’ll see how I allow for the shoulder to protract at the bottom of the movement and then retracts at the top.

2.  Use a full range of motion and really reach at the bottom of the movement without allowing your body to twist.

3.  Keep your back neutral and your hips level.  Don’t use a jerking motion, if you have to jerk, lower the weight.