Dumbbell Bench Single-Arm Bent-Over Row

Setup

• Place one knee and the opposite hand on a flat exercise bench. Ensure your back is flat and parallel to the ground.

• Extend the working arm toward the floor while holding a dumbbell, keeping your shoulder stable and neutral.

Execution

• Engage your back muscles to pull the dumbbell upward toward your hip.

• Keep your elbow tucked closely to your torso throughout the movement; avoid rotating your torso or jerking the weight.

• Pause for a brief moment at the top of the movement, squeezing your back muscles.

• Slowly lower the weight back to the starting position with controlled movement.

• Complete the desired number of repetitions before switching to the other arm.