FitNessieHow to do it
- Put one knee and the same-side hand on a bench, with your hand under your shoulder and knee under your hip.
- Plant your other foot on the floor and keep your back flat and close to parallel to the floor.
- Let the dumbbell hang from a straight arm.
- Row it up by driving your elbow toward the ceiling, keeping your upper arm close to your side.
- Lower under control and repeat, then switch sides.
Key cues
- Lead with the elbow
- Back flat, near parallel
- Upper arm close to your side
- Keep your shoulders level
- Start from a straight arm
Common mistakes
- Swinging the weight with momentum
- Twisting the torso to lift
- Flaring the elbow out
- Cutting the range short at the bottom or top
Muscles worked
- Primary
- Lats, upper back, traps and rear delts
- Secondary
- Biceps and forearms
Equipment
Dumbbell and bench.