Bench One Arm Row

This exercise helps make the waist look smaller by giving shape to sides of the back. It also strengthens the muscles in the middle of the back and the back of the shoulders.

Equipment:
Dumbbells
Gym bench

Exercise:

Hold a dumbbell with your right hand and rest your left knee, foot and hand on a flat bench. Keep torso almost parallel to the floor throughout the exercise.
Contracting your muscles at the sides of your bcontractingack, pull your arm backwards until your elbow meets your waist or just a little past.
Slowly lower your arm.
Perform the required number of repetitions. Do the other side.

Performance tips:

Keep your head in alignment with your spine. Avoid hanging the head down.
Start the movement by contracting the muscles at the sides of your back and not just pulling on the dumbbell.
There is no need to pull the arm so far backwards that your body twists sideways. Keep both shoulders facing front.

Repetitions:
If you want your lats to get bigger - use a weight heavy enough that you can only do eight repetitions before you get tired. Rest. Do one or two more sets.

If you only want to tighten your lat muscles but do not want them bigger - use a weight light enough that allows you to do 15 repetitions before you get tired. Rest. Do one or two more sets.

Common mistakes:

Hanging the head down or lifting the chin instead of keeping the head in line with the spine.
Twisting the torso to the side when pulling the arm backwards.
Using jerks and momentum to start the movement.

Go to Common Exercises...