1 Arm Dumbbell Row

step by step guide:

  1. Place one hand on a bench, chair, coffee table, or similar and step your feet back 2 feet away from it.

  2. Grab a dumbbell with your other hand, and flatten your back out by squeezing your chest up and pointing your butt backwards.

  3. Row the dumbbell up by driving your elbow back until the dumbbell touches your side, then lower it back down to the start position.

Common mistakes:

  1. Starting with your feet too close to the bench. This will make it hard to keep your back flat. Make sure you leave yourself about 2 feet of space between your toe and the edge of the bench.

  2. Rotating your shoulders during each rep. Make sure the only thing that’s moving is the arm holding the dumbbell. Don’t twist and turn, as this takes tension off of the muscles that we’re trying to train.