5 Super Effective Back Workouts for Men

#3 One-Arm Dumbbell Row

The one-arm dumbbell row is a very effective dumbbell workout that works on improving the traps and the lats found in the back. In addition to improving those muscles, this exercise also tones muscles found in the arms and shoulders.

Moreover, people of different age groups and diverse skill levels can perform this exercise, thanks to its simple motion.

Instructions:

Step 1: Place dumbbells on either side of a flat bench. Place your left knee on the bench and bend forward using your waist until it is almost parallel to the floor. Keep the torso straight while performing this exercise.

Step 2: Pick up the dumbbell using your right hand and place your left hand on the bench for support. The palm of the right hand should be facing the body.

Step 3: With a stationary torso, pull the weight towards the chest while keeping the elbows close to the body.

Step 4: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of times. After finishing one set, perform the same motion on the other side.

Important tips: Contract your back muscles while lifting the dumbbell for maximum efficiency. Focus on a smooth motion and do not take help of momentum to raise or lower weights.

Next up: Pull-Up