Dumbbell Row
10 reps
Braced on the bench, pull the dumbbell up to your side.
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BACK
Dumbbell Row
A single-arm row that builds the back while the biceps assist and the core stabilizes. Propping a knee and hand on a bench lets you set your torso parallel to the floor with no special gear. It works with minimal equipment and shows up in nearly every back routine.
How to do it
- 1
Set a dumbbell on the floor at each side of a flat bench.
- 2
Put one knee and the same-side hand on the bench so your torso is parallel to the floor.
- 3
Grab the dumbbell with the free hand, back flat, palm facing your torso.
- 4
Pull the dumbbell straight up to the side of your torso, driving through the back and exhaling.
- 5
Keep the torso still, resisting any twist, and don't use momentum.
- 6
Pause at the top, then lower the weight under control to the start.