The regular one-arm row is fine, but this decline variation will better target the lats, especially the lower portion. The decline angle will favor a stronger peak contraction by keeping the tension on the lats even at the end of the concentric (lifting) portion of the movement.
How to Do It
- With your knee on a decline bench, start like you would for a one-arm dumbbell row, only now your hips will be higher than your head.
- Begin with the dumbbell in front of you, arm stretched out, rather than straight below your torso.
- Instead of pulling straight up, bring the dumbbell toward your hip in an arc motion. The elbow should be slightly bent to avoid the overuse of the biceps.