In my opinion, one of the most underrated and underused areas of the gym is the free weights section. "Free weights" is just a fancy name for dumbbells, and aside from the barbell, they're my favorite piece of equipment in the gym because of their versatility. If a client comes to me wanting to become stronger and build lean muscle, I always incorporate dumbbells into their training program [1].
While the exact exercises will vary based on experience and goals, I typically include unilateral exercises in training programs (exercises that work one arm or leg at a time) because they help build symmetry on both sides of the body. We all have a a dominant side, and it's important to train the weaker side in order to prevent muscular imbalances.
One of my favorite unilateral exercises for the upper-body strength is the single-arm dumbbell row. This exercise will help transform fat into muscle [2], strengthen the muscles that stabilize your back, and will have your back muscles feeling sore for days.
Here's how to do it:
- Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
- Complete three sets of 12 reps on each arm.