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Single Arm Dumbbell Row
- 1 - Place one knee and the same-side hand on a flat bench, keeping your back flat and torso roughly parallel to the floor.
- 2 - Plant the opposite foot firmly on the ground and hold a dumbbell in the free hand with your arm extended toward the floor.
- 3 - Brace your core and keep your shoulders square, avoiding twisting through the torso.
- 4 - Pull the dumbbell toward your hip by driving your elbow up and back, keeping it close to your body.
- 5 - Squeeze your back muscles briefly at the top without shrugging your shoulder.
- 6 - Lower the dumbbell under control until your arm is fully extended, maintaining a stable spine.
- 7 - Repeat for the desired number of repetitions, then switch sides.
