This exercise is similar in concept to the Renegade Row done with your hand on a bench instead of on the floor.
Basically, you're doing a normal one-arm dumbbell row, with one hand set on the bench out in front of you with your feet set fairly wide apart (about 3 feet or so for maximum stability and base of support).
Your non-working arm is locked out pretty much straight and you'll keep a bend at the hips in order to keep torque off the lower back.
Then row...
Don't use any heaving or jerking with this one. Select a weigth that you can row under control with good form.
When you get into heavier weights (I'm using a 105 lb dumbbell here), you'll notice MAJOR rotational torque going through the deep muscles of your core.
Your body position forces the load to be stabilized through the deep core (obliques and transversus) as you row.
Keep your core stationary while you row...some thoracic (upper back) rotation is fine.
Perform your reps on one side then switch to the other side.
Bottom line, this is a good one for your back but a GREAT one for your deep core anti-rotational strength.
To balance out the anti-rotational strength of the core, try Typewriter Hypers for the lower back.
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