Rowing is the best option if your goal is to widen your back. With this type of exercise we mainly involve the latissimus dorsi, at the same time that we request the effort of other muscles such as the deltoid (posterior head) or the lower part of the trapezius.
Here are the best exercises for you. one hand rowing to strengthen your back:
One arm rowing exercises
I personally recommend always including one or two exercises of this type in your back routine. When you are doing it you will notice that the sensation of concentration on the latissimus dorsi is greater than with the barbell row.
However, you should not eliminate the latter from your routine either, since it involves other accessory muscles and performing the exercise with two hands will help you carry more weight and further hypertrophy your muscles.
Flat Bench Dumbbell Row
The quintessential exercise among one-handed rows is the one performed with a dumbbell on a flat bench. This exercise is the most popular in this section due to the ease of execution that the support on the bench implies.
To do it correctly, support one knee and the hand on the same side on the bench, the other foot resting on the ground with an opening greater than the width of the body to achieve greater stability.
Avoid arching your back and during rowing, try not to twist your trunk when lowering or raising the weight; the goal is to concentrate all the effort on the latissimus dorsi.
One-arm pulley rowing
Another possibility is to row one hand with the pulley. If your gym has a pulley in which the height is adjustable, my recommendation is that the pulley is at waist height. If you do not have an adjustable pulley, a low pulley will do.
This modality requires greater tension throughout the trunk to maintain the position, since in this case we do not have a bench on which to stabilize ourselves. We will not place our feet horizontally, specifically we will place the opposite foot in front of the arm with which we are going to row.
To avoid imbalances, you must perform the movement in a controlled manner and at a constant speed throughout the entire route.
One Arm Corner Bar Row
This exercise is the “free bar” version of the T-bar row. For this you only need a bar, the corner of a wall where you can support one of the ends of the bar, and the plates that will be placed on the opposite end of the bar. bar.
The legs will maintain a semiflexion throughout the exercise, the feet are placed at a width greater than that of the shoulders and the trunk parallel to the ground without being arched. The bar will be between our legs and the grip on it will be done near where the discs are.