One-Arm Dumbbell Row
Knee and hand braced on a bench; pull the dumbbell to the hip, elbow up along the side.
How to do it
Setup
Knee and hand on the bench, other foot planted; back flat, dumbbell hanging long.
Steps
- Pull the bell to the hip, elbow along the body.
- Squeeze the blade at the top without rotating the torso.
- Lower long, letting the blade slide forward.
Common mistakes
Twisting the torso to lift higher: shoulders stay square to the floor. Pulling to the chest: the elbow drives to the HIP. Yanking: the bell travels on back strength, not momentum.
Breathing
Exhale on the pull, inhale lowering.
