Strength
One-Arm Dumbbell Row
by Jace
One side at a time, so the working arm and the muscles of the upper back get the full load without the stronger side helping.
How to do it
- Put one hand and the same-side knee on a bench — or brace that hand on a sturdy surface — so the back is roughly parallel to the floor and the other arm holds the dumbbell.
- Let the dumbbell hang straight down, then pull it to the hip with the elbow close to the body.
- Lower all the way until the arm is long and the shoulder blade travels forward.
- Keep the shoulders level — no twisting to get the last rep.