Single Arm Dumbbell Bent Over Row
- Hold the dumbbell in your working hand and place your opposite hand and knee on the bench.
- Keeping your palm facing inward, explosively pull your elbow straight up as high as you can without twisting your torso or lifting up your chest. Your upper arm should be slightly flared outward and your elbow should end up a bit behind your torso. Pause here briefly before lowering the weight.