The Single-Arm Row exercise works your shoulders, back and arms.
Okay, this is the Single-Arm Dumbbell Row for the upper back. You're gonna place one hand on a swiss ball or a bench. You're gonna slightly bend the knees about 15 degrees and your torso is gonna be about 30-degree angle and you wanna maintain a good spine, so keep everything in a straight line and slight arch in the lower back. And from there, what you gonna do is you're going to hold the elbow away from the body and raise up to shoulder level and hold for a second and then lower on a 3-count: 3, 2, 1. Up on a 1, hold for 1, and down on 3 count. Now this is working the muscles of the upper posterior shoulder girdle. Great! That's perfect.