The Single-Arm Row exercise works your shoulders, back and arms.
Okay, this is the single arm dumbbell roll 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's gonna be about 30 degree angle. 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're gonna do is you're going to pull the elbow away from the body and raise up to shoulder level and hold for a second and lower on a 3 count. 3, 2, 1. Up on a 1, hold for 1, and down on a 3 count. Now, this is working the muscles of the upper - posterior shoulder girdle. Great. That's perfect.