3) One arm dumbbell rows.

This is a very common exercise one can see in gyms world-over. It isolates one of the two latissimus muscles alternatively. The range of the motion also increases compared to the barbell rows. The subjects needs to lean onto a bench with one knee and the arm on the same side. Providing support with the other leg he she will lift the dumbbell until the top of the motion concentrating on the quality of contraction in the back. After one set with the left arm, it’s time to move on to the other.
Extra considerations:
- body (especially the lower back) needs to stay extra-steady during the exercise.
- the dumbbell needs to be pulled alongside the abdomen and not the chest.