One-Handed Row – Dumbbell

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a dumbbell in one hand with your palm facing your body.
  3. Bend forward at the waist, keeping your back straight and your abs engaged.
  4. Let the dumbbell hang straight down towards the floor.
  5. Exhale and pull the dumbbell up towards your chest, keeping your elbow close to your body.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Inhale and slowly lower the dumbbell back down towards the floor.
  8. Repeat for the desired number of reps, then switch sides and repeat.
Notes

Brace yourself against a bench with your free hand to take some of the effort off your lower back.

Primary Muscles

  • Lat
  • Shoulder - Back
  • Trap

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Rotator Cuff - Back
  • Rotator Cuff - Front

Results

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Date Reps Resis. RPE

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