One arm dumbbell row engages the latissimus dorsi and teres major muscles. The rhomboid muscle, posterior deltoid and middle bundles of the trapezius are auxiliary.

When performing the exercise, the back should be straight, in this position the muscles work with full load. Only the shoulder and arm move, and it is desirable to raise the dumbbell as high as possible. It is important that the weight of the dumbbell is small so that the muscles themselves can cope with the load, as too much weight reduces the amplitude. In addition to reducing the effectiveness of the exercise, heavy weight is fraught with possible injuries.

Inhalation is performed on relaxation, exhalation – when performing traction. A powerful initial effort is needed, otherwise the elbow will not be able to be raised above shoulder level, which means that the back muscles will not contract as much as possible.

It is recommended to perform vertical traction in the first half of the workout. Before and after the exercise, you can perform other traction and pull-ups. To maximize the load on the muscles of the upper and middle back, the dumbbell must be held with an overhand grip. Try not to strain your biceps, traction is performed only by the efforts of the muscles of the back and shoulders. Keep your body straight and keep your back straight.
Place your hand on your knee for support.
The hand should be in the same vertical line with the shoulder.
Hold a dumbbell in your outstretched hand.
Raise the dumbbell up to your chest.
The shoulder is pulled back, the chest is exposed forward.
Lower the dumbbell by straightening your arm so that you feel a slight stretch in your back.