One Arm Dumbbell Row

One Arm Dumbbell Row: Begin by placing your left hand and left knee on a flat bench, keeping your right foot planted firmly on the floor. Your torso should be parallel with the ground throughout the entire movement. Grasp a dumbbell in your right hand and, with your palm facing your side, let it hang down to the ground. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip. Feel a contraction in the muscles of your upper back and then reverse direction, lowering the dumbbell along the same path back to the starting position. After you have finished the desired number of repetitions, invert the process and perform an equal number of reps with your left arm.