Break the basic row down even further with this single-arm variation. You'll work back muscles like the lats, rhomboids, traps, and posterior deltoids, per the International Sports Sciences Association (ISSA). If you don't want to stand in a lunge, you can bend over a (flat) bench instead.
- Hold a dumbbell in your hand and bend your opposite knee in a forward lunge (or place on a bench). If using a bench, your supporting hand should be underneath your shoulder and your knee should be underneath your hip.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
- Complete three sets of 12 reps on each arm.
Tamara Pridgett was the associate editor for PS Fitness. Likes: box jumps, chai lattes, and sprinting. She's a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She's also a Division 1 All-American sprinter.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
Mirel Zaman is the health and fitness director at PS. She has 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.
