Strength exercise

Single Arm Dumbbell Row

How to do it

Place one knee and the same side hand on a flat bench, keeping the opposite foot planted on the floor for a stable base.
Let the working arm hang straight down holding a dumbbell, with the spine flat and roughly parallel to the floor.
Pull the dumbbell up toward the hip, leading with the elbow and squeezing the back and bicep at the top of the row.
Keep the shoulder pulled down away from the ear rather than letting it hike up toward the neck.
Lower the dumbbell back to a full arm extension over a 3 count, feeling a stretch through the lat.
Complete all reps on one side, rotating the torso only enough to switch to the other arm afterward.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises