Why it's on the list: This is a classic unilateral exercise—meaning each side works independently. It's also one that allows you to move a lot of weight, particularly if you use straps.
You'll get a greater range of motion when training unilaterally, and you'll be better able to support your lower back by placing one hand on a bench. Allowing a slight degree of rotation of the trunk has been shown to activate a greater amount of "core" musculature, as well.
Single-arm dumbbell row variations for back growth:
- Single-arm row with one hand on a bench
- Single-arm row with one hand and one leg on a bench
- Single-arm arc row, reaching forward at the front of each rep
- Single-arm barbell row (landmine to the rear)
- Single-arm "Meadows row" (landmine to the side)
In your workout: This is a "meat and potatoes" back exercise. Do it in the middle or end of your workout for sets of 8-12 or higher.