One-arm dumbbell row
Lats, rhomboids, rear deltoids and biceps.
How to do it
- Place the knee and hand of the same side on a flat bench. The other leg on the floor, slightly out to the side.
- Back straight and parallel to the floor. Grab the dumbbell with your free hand, arm straight.
- Pull the dumbbell towards your hip, driving your elbow back and close to your body.
- Lower under control until your arm is fully straight.
- Do all the reps on one side, then switch.
Cues
- Bring the dumbbell towards your pocket, not your shoulder.
- Torso still: don't twist your body to lift the weight.
- Stretch fully at the bottom to feel your lat.
Common mistakes
- Rotating your torso to help.
- Pulling towards your chest with a flared elbow.
- Rounding your back.
Photos: free-exercise-db (public domain).
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