PowerwhenUneedit

One-Arm Dumbbell Rows

Find a weight training bench. With your feet fairly close together, lean forward so you're supporting the weight of your upper body with the arm closest to the bench. Your spine is almost parallel with the ground. Put the knee closest to the bench on the weight training bench.

Reach down and pick up a dumbbell with one arm. The other arm should be locked at the elbow while lifting weights so it will support the weight of your upper body.

The Weight Lifting Exercise: Without using any momentum, begin the weight lifting exercise by slowly lifting the weight as far as you can toward your chest. Simultaneously tighten the abdominals to keep the body from rotating as you "row" the dumbbell. Concentrate on pulling the elbow back as far as it can go—the dumbbell should end up roughly parallel to your torso.



Caution: Slowly lower the dumbbell to the starting position—don't bounce it back up!