This "pull" move is a great addition to any back or upper-body workout, targeting your upper back, biceps, and even your rear deltoid (the back of your shoulder).
How to Do a Single-Arm Row:
- Hold a dumbbell in your right hand and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your right shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back to the starting position. That's one rep.
- Do three sets of 12 reps on each arm, alternating with Exercise 1.
