Exercises
Back
One-Arm Dumbbell Row on Flat Bench
Beginner
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muscles worked
primary
Back
secondary
Biceps
secondary
Shoulders
How to do it
Execution:
- 1Place one knee and the same-side hand on a flat bench, spine neutral.
- 2Hold the dumbbell with the other arm, palm facing your body.
- 3Row the dumbbell keeping the elbow close to your torso.
- 4Lower under control to extension.
Tip: the flat bench makes it easier to keep your back parallel to the floor — don't twist the spine.