Dumbbell One Arm Bent over Row

Instructions

1. Place one knee and the same-side hand on a bench for support, torso nearly parallel to the floor.
2. Hold a dumbbell in the free hand with arm fully extended toward the floor.
3. Row the dumbbell upward toward your hip, driving the elbow back and keeping it close to your body.
4. Squeeze the back at the top, then lower the dumbbell under control back to the starting position.
5. Complete all reps on one side before switching.