One-Arm Dumbbell Row

Muscle

Back

Equipment

Dumbbells

Measured in

Per side

How to do it

1. Choose a flat bench and place a dumbbell on each side of it.
2. Position your right leg on top of the end of the bench, bend forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use your left hand to pick up the dumbbell from the floor, holding the weight with your lower back straight. The palm of your hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and your torso stationary. Exhale as you perform this movement. Tip: Focus on squeezing your back muscles once you reach the fully contracted position. Also, make sure that the force is generated by your back muscles rather than your arms. Keep your upper torso still, allowing only your arms to move. Your forearms should only be responsible for holding the dumbbell, so avoid using them to pull the weight up.
5. Lower the resistance straight down to the starting position. Inhale as you perform this step.
6. Repeat the movement for the specified number of repetitions.
7. Switch sides and repeat the exercise with the other arm.