Dumbbell Row

Setup

Place one knee and hand on a flat bench for support, with your other foot planted firmly on the floor. Hold a dumbbell in your free hand with your arm hanging straight down, keeping your back flat and parallel to the ground.

How to do it

1. Pull the dumbbell straight up toward your hip, leading with your elbow.
2. Keep your elbow close to your body as you row, don't let it flare out wide.
3. Squeeze your shoulder blade toward your spine at the top of the movement.
4. Lower the dumbbell with control until your arm is fully extended.
5. Keep your torso stable and avoid rotating your shoulders during the row.

Watch out for

• ✗Rotating the torso and using momentum instead of pulling with the back muscles.
• ✗Pulling the dumbbell toward the shoulder instead of toward the hip.
• ✗Letting the shoulder round forward at the bottom position instead of maintaining tension.