GET WIDE AND THICK
Some lifters like to divide their back training between “widening” and “thickening” sessions, using specific types of exercises to achieve each goal. The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for an awesome “kick in the MASS!”
Because this movement is generally performed with one leg and one hand on a bench, your torso will remain supported and stable throughout the entire set. Without the need to focus on balance, body position, or lower back lethargy, you can put the extra effort into getting the most profound lat contractions possible, which means more rapid growth!
a) Allow for increased focus/concentration on the target muscle,
b) Result in enhanced muscle fiber recruitment in the target muscle,
c) Assist in evening out strength imbalances between sides of the body.