Single-arm dumbbell row

A supported one-arm row with a long range. Good for evening out the two sides.

Starting point: 3 × 10 each
Muscles worked: Lats, Upper back
Equipment: Dumbbell, bench

How to do it

1
Place one knee and the same hand on a bench, back flat and level.
2
Hold a dumbbell in the other hand, arm straight below your shoulder.
3
Pull the dumbbell towards your hip, elbow close to your body.
4
Lower it until your arm is straight and your shoulder stretches forward.
5
Finish the set, then switch sides.

What to think about

“Pull to the hip, not the chest”
“Keep the shoulders square”
“Long stretch at the bottom”

Common mistakes

Twisting the torso open
Jerking the weight up
Shrugging instead of rowing