One-arm dumbbell row

4 × 10-12 c/u  ·  Equipment: No equipment, Dumbbells, Bench

Muscle groups: Back · Arms

How to do one-arm dumbbell row

1. Place the same-side knee and hand on a bench and the opposite foot on the floor.
2. Keep your back straight and almost parallel to the floor, with your abs engaged.
3. Hold the dumbbell with the free hand and let your arm hang fully extended.
4. Pull the dumbbell toward your hip driving your elbow close to your body.
5. Squeeze your back at the top for 1 second without twisting your torso.
6. Lower with control until your arm extends and do 10-12 reps per side.

Mistakes to avoid

• Do not twist your torso to lift more weight: keep your hips square and spine neutral.
• Do not shrug the shoulder on the way up: drive the elbow back and down with the scapula.
• Do not swing the dumbbell or let it drop on the descent; keep the whole movement controlled.
• If your back rounds or hurts, lower the weight and grip the bench more firmly.

Progression

• Start with 4 sets of 10-12 with a light dumbbell: when you complete 12 clean reps, add 4-5 lbs.
• Increase the weight every couple of weeks keeping a neutral spine and no torso rotation.
• You can also add a 2-second pause at the top or a 3-second slow lowering for more tension.