5 Top Back Exercises for Men To Build Muscular Back

#2 One Arm Dumbbell Row

The one arm dumbbell row exercise is a dumbbell workout that targets the upper and lower back, shoulders, biceps, and hips. It is a compound exercise so it activates a large area of muscle mass. The primary muscle that works during this exercise is the lats and can be included in an extended lats workout.

Instructions

Step 1: Grab one dumbbell in one hand (arm extended straight down) and place your opposite hand and your opposite knees on a flat bench.

Step 2: With torso parallel to the floor, contract your back muscles by pulling the dumbbell towards your waist with the help of your elbows.

Step 3: Now lower the dumbbell back down to the starting position until your arm is completely extended again.

Important Tips: Do 2 sets of 15-20 reps for each side. Remember not to hunch your back during the movement. Do not twist your body to the side which is resting.

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Next Up: Barbell Row