Single-Arm Dumbbell Row

Instructions

1. 01

   Place one knee and hand on a bench for support.

2. 02

   Hold a dumbbell in the other hand with arm extended.

3. 03

   Pull the dumbbell up toward your hip, squeezing your shoulder blade.

4. 04

   Lower the dumbbell with control.

5. 05

   Repeat on both sides.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.