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Dumbbell Single-Arm Row
- 1 - Place a bench lengthwise in front of you and hold a dumbbell in one hand.
- 2 - Bend forward at the hips until your torso is almost parallel to the floor. Place your non-working hand and the leg on the bench to provide support.
- 3 - Hold the dumbbell with your working arm extended toward the ground.
- 4 - Pull the dumbbell up toward your ribcage by bending your elbow and keeping it close to your side. Focus on using your back muscles to perform the movement.
- 5 - Squeeze your shoulder blades together at the top of the movement and hold the position for a second to feel the contraction in your back muscles.
- 6 - Lower the dumbbell back to the starting position with control.
- 7 - Repeat the exercise for the desired number of repetitions before switching to the other arm.
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