Dumbbell Bent-Over Row

1. Place a flat bench in your workout area and select an appropriate weight for your dumbbells.

2. Stand next to the bench and place one knee and the same-side hand on the bench, ensuring that your back is parallel to the floor and your hand is directly under your shoulder.

3. Hold the dumbbell in your free hand with your palm facing toward your torso.

4. Keep your core engaged and back straight with a slight bend in your knees.

5. Breathe out as you lift the dumbbell upwards by bending your elbow and squeezing your back muscles, specifically bringing the weight toward your hip.

6. Your upper arm should go no further than parallel with your back, and your torso should not rotate.

7. Hold the weight at the top of the movement for a brief pause, then inhale as you lower the dumbbell back to the starting position in a controlled manner.

8. Complete your desired number of repetitions with one arm before switching to the other arm.

9. Ensure you maintain good form throughout the exercise, avoiding any jerking movements or sagging hips to prevent strain or injury.

---