Dumbbell Single-Arm Row

Dumbbell One Arm Row Instructions
- Flat surface (like a bench or a sturdy table)

Positioning:
1. Stand beside a bench or flat surface, holding a dumbbell in one hand.
2. Place the opposite knee and hand on the bench for support. Your other leg should be straight and standing on the ground.
3. Ensure your back is flat and parallel to the ground. Engage your core to maintain stability.

Movement:
1. Start with the dumbbell hanging straight down from your shoulder, your arm fully extended.
2. Exhale and pull the dumbbell towards your hip. Focus on squeezing your shoulder blade as you lift the weight.
3. Keep your elbow close to your body, moving it along your side.
4. Continue pulling until your elbow is at a 90-degree angle, then pause for a moment at the top of the movement.
5. Inhale as you lower the dumbbell back to the starting position, fully extending your arm.
6. Repeat for the desired number of repetitions, then switch sides to work the other arm.

Tips for Beginners:
- Start with a light weight to learn the movement and avoid injury.
- Focus on using your back muscles rather than your arms to lift the weight.
- Maintain good posture throughout the exercise, avoiding arching your back.