To perform one arm dumbbell rows either use a bench or a dumbbell rack to use as a balancing tool. Bend over at the waist so that your back is parallel to the floor. Grip the dumbbell and pull it up to the bottom of your ribcage. Keep your elbows close to your body throughout the entire movement making sure you flex your lats at the top of the movement so that you get a good squeeze.

 

Repeat the process and once you have completed alternate arms and follow the same procedure.