Single Arm Dumbbell Row
- Hold the dumbbell in your working hand. Set your free hand and knee on the bench.
- Dumbbell hand: 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.
- You must keep your back flat; do not lift your chest or twist your torso as you pull the dumbbell upward.