Setup
Place one knee and hand on a flat bench for support, with your other foot planted firmly on the floor. Hold a dumbbell in your free hand with your arm hanging straight down, keeping your back flat and parallel to the ground.
How to do it
- Pull the dumbbell straight up toward your hip, leading with your elbow.
- Keep your elbow close to your body as you row, don't let it flare out wide.
- Squeeze your shoulder blade toward your spine at the top of the movement.
- Lower the dumbbell with control until your arm is fully extended.
- Keep your torso stable and avoid rotating your shoulders during the row.
Watch out for
- ✗Rotating the torso and using momentum instead of pulling with the back muscles.
- ✗Pulling the dumbbell toward the shoulder instead of toward the hip.
- ✗Letting the shoulder round forward at the bottom position instead of maintaining tension.