One-Arm Dumbbell Row

• The single-arm bench dumbbell row is an effective way to target the latissimus dorsi, or lats, muscles of the back.
• It provides a great way to build strength and definition in your back muscles.
• By using a bench for support, it enables better range of motion than the barbell curl.
• It allows for focusing on one lat at a time, enabling you to really target the muscle.
• Be sure to keep your back straight and your body in control during the exercise to ensure the best results.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place your right leg on top of the end of the bench.
3. Bend your torso forward from the waist until your upper body is parallel to the floor.
4. Place your right hand on the other end of the bench for support.
5. Use your left hand to pick up the dumbbell from the floor.
6. Hold the dumbbell with your palm facing your torso.
7. Keep your lower back straight.
8. This is your starting position.
9. Pull the dumbbell straight up to the side of your chest.
10. Keep your upper arm close to your side.
11. Keep your torso stationary.
12. Breathe out as you perform this step.
13. Squeeze your back muscles once you reach the fully contracted position.
14. Do not use your arms to pull the dumbbell up.
15. Lower the dumbbell straight down to the starting position.
16. Breathe in as you perform this step.
17. Repeat the movement for the specified number of repetitions.
18. Switch sides and repeat with the other arm.
19. Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and repeat again with the other arm.

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1. Choose a flat bench and place a dumbbell on each side of it.
2. Place your right leg on top of the end of the bench and bend your torso forward from the waist until your upper body is parallel to the floor.
3. Hold the other end of the bench with your right hand for support.
4. Use your left hand to pick up the dumbbell from the floor with your palm facing your torso. Keep your lower back straight.
5. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and your torso stationary. Squeeze your back muscles at the top of the movement.
6. Lower the dumbbell back down to the starting position.
7. Repeat the movement for the specified number of repetitions.
8. Switch sides and repeat the exercise with the other arm.

Tips for Safety:

• Ensure that the bench is stable and secure before starting the exercise.
• Keep your back straight throughout the exercise to avoid strain or injury.
• Engage your core muscles to maintain stability and control during the movement.
• Avoid using your arms to lift the dumbbell; focus on using your back muscles instead.
• Do not try to pull the dumbbell up using your forearms; they should only