Dumbbell Incline Single-Arm Row

Setup

Set your adjustable weight bench to an incline (approx. 45-60 degrees). Place your chest and stomach against the backrest of the bench to stabilize your torso throughout the movement.

Execution

1. Hold a dumbbell in one hand with your arm extended toward the floor. Keep your other hand on the edge of the bench for extra balance if needed.

2. Inhale and engage your core, keeping your back straight and hips grounded against the bench.

3. Exhale and pull the dumbbell upward by driving your elbow toward the ceiling. Focus on pulling from your shoulder blade, squeezing the back muscle at the peak of the movement.

4. Keep your elbow close to your ribcage; do not let it flare out wide.

5. Control the descent as you return the dumbbell to the starting position with your arm fully extended.

Tips

• Avoid using momentum or swinging your torso; keep your chest pressed against the pad to prevent cheating.

• Ensure you perform equal reps on both arms.