Dumbbell Row

Set up

1. 01One hand and the same-side knee on a bench. Other foot on the floor.
2. 02Spine long, hips square. The working arm hangs under the shoulder.
3. 03Pack the shoulder away from the ear before you pull.

Cues

• Row the elbow back toward the hip, close to the body.
• Pause with the dumbbell at the ribcage — do not shrug.
• Lower until the shoulder blade reaches, then repeat.

Breath

Exhale as you row. Inhale as you lower.

Common faults