The one-arm dumbbell row is a great exercise for the back with a secondary emphasis on the shoulders and biceps.  Muscles Involved:  Primary back with a secondary emphasis on the shoulders and biceps.

Body Alignment:
o  Position yourself so that your right foot is flat on the floor and your left knee is resting on a flat bench.
o  Lean forward so that your left hand is on the bench supporting the weight of your upper body.
o  Your back is straight and parallel to the floor.
o  Reach down and pick up a dumbbell with your right hand
o  Brace the transverse abdominals.

Movement:
o  Slowly raise the dumbbell by pulling your elbow and squeezing your shoulder blade. Think of an actual rowing motion.
o  The dumbbell should end up approximately parallel with your torso.
o  Slowly lower the dumbbell back to the starting position.
o  After you have completed your set with your right arm, follow the same instructions for your left side.

Training Tip:

Remember to keep the great body position: back is straight and parallel with the floor; the head and neck are in a straight line.