One-arm dumbbell row

4 × 8-12 c/u  ·  Equipment: Dumbbells, Bench

Muscle groups: Back · Arms

How to do one-arm dumbbell row

1. Place one knee and the same-side hand on a bench, keeping your back parallel to the floor.
2. Grab the dumbbell with your free hand and let your arm hang straight down.
3. Keep your back flat, core braced and head aligned with your spine.
4. Pull the dumbbell toward your hip driving your elbow back and close to your body.
5. Squeeze your shoulder blade and pause for one second at the top.
6. Lower the dumbbell with control without rotating your torso.

Mistakes to avoid

• Do not rotate your torso or raise your hip to move more weight; keep your shoulders square to the floor.
• Avoid shrugging to lift the dumbbell; lead with your elbow.
• Do not drop the weight in the lower phase; control the stretch to protect your shoulder and elbow.
• If you lose a flat back, reduce the weight or the range until you recover the position.

Progression

• Start with a weight that allows 8-10 reps per side with a flat back.
• Add reps week by week until you reach 12 per side.
• Then increase the load by 5% and drop back to 8 to keep growing.
• Introduce a 2-second pause squeezing the shoulder blade for more time under tension.