Body building is a systematic and effective way of strengthening your muscles in order to develop a good physique.  It requires a great deal of determination, dedication and hard work to reach your goals. Most bodybuilding enthusiasts undergo a series of rigorous exercise trainings such as strength training, weight training, resistance training, endurance training, flexibility training etc. The core aspects of bodybuilding are regular exercise, intake of a well balanced diet, adequate amount of rest and proper supplementation.

Most bodybuilding exercises need to be performed by the application of the right technique and require proper guidance from a certified trainer who can guide and supervise you appropriately. The sport focuses on working the various muscles of the body to develop and strengthen them.

One Arm Row is one of the most common back exercises performed by individuals.  Back exercises play a significant role in changing the size and shape of your body. The Latissimus dorsi gives a classic ‘V’ shape to your body and strengthens the back and shoulder muscles. This exercise targets the biceps and the mud upper back including the trapezius, rhomboids and posterior deltoid. While performing this exercise, the biceps tend to turn the elbows by applying full range of motion. One Arm Row is a great exercise for working the various muscle groups and correcting the problem of slouched shoulders and the winging of the scapula. It builds a strong foundation of the back and shoulder muscles.

Benefits of one arm row:

This exercise has a number of benefits and aims at strengthening the muscles of the upper back, arms, the bolsters, inner core and the leg muscles.

It helps enlarge the upper back, rhomboids and the biceps.

Starting position

Use your non leading hand to grip the dumbbell and place your leading hand and knee on a bench.

Your back should be absolutely flat as you allow the dumbbell to fall down to your side so that your arm lines up in front of your shoulder.

Pull the dumbbell upwards and backwards to your waist.

Keep your elbow close to the body.

The main focus should be on working the upper back muscles by applying maximum range of motion.
 
Exercise:

Position yourself in such a way that your left leg and knee are resting on the top of the bench.

Hold a dumbbell with your right hand.

Make sure that your back is absolutely straight.

Pull the dumbbell in slow motions keeping it close to the body.

The dumbbell should touch your chest.

Hold till a count of 2 and then release.

Push the dumbbell back to the start position.

Repeat 5 to 6 times.

Tips:

You must focus on maintaining the movement of the arm and avoid using the hips.

Make sure to pull the elbow up to the level of the torso.

Use an underhand grip while holding the dumbbells.

Expand your rib cage by breathing deeply and hold it.

Things to Remember:

Warm-up: Prior to performing any exercises, it is essential for you to warm up thoroughly in order to increase the temperature of the body and reduce the risk of injury. This can be done by jogging, skipping, treadmill exercises, aerobics etc. It helps transfer oxygen to various parts of the body and should be followed by a proper stretching routine for 5 to 7 minutes. This increases the body temperature and pulse rate and prevents injuries.

Apply full range of motion: It is important to perform each exercise by applying the full range of motion, with emphasis on the end of the positive phase. This enhances muscle strength and joint flexibility.

Before performing any of these exercises it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from with your doctor prior to joining any exercise program.