Single Arm Row with Dumbbell

• Place one hand on a bench for support. Keep your back straight in a tabletop position or at 45 degree leaning forward.

• Hold a dumbbell in the opposite hand, arm extended beneath your shoulder. This is the starting position.

• Initiate the row by pulling the dumbbell straight up toward your torso, keeping your elbow tucked close to your side.

• Focus on squeezing your back muscles at the top of the movement near your underarm.

• Slowly lower the dumbbell back to the starting position with control. Don't let it drop.

• Repeat for reps on one side then switch and perform on the other side to work both sides evenly.

• Use a weight that allows you to maintain proper form and squeeze your back fully at the top.

• Pull the dumbbell straight up rather than swinging or rocking to work the back muscles properly.

• Avoid rounding your spine. Keep it neutral throughout the movement.