- Pick a bench that is flat and set a dumbbell on either side of it.
- Position your right hand on the other end of the bench for support and place your right leg on top of the end of the bench. Then, bend forward from the waist until your upper body is parallel to the floor.
- Pick up the dumbbell with your left hand from the floor and hold it there while maintaining a straight lower back. Your torso should be facing the palm of the hand. This will be where you start.
- Keeping your upper arm close to your side and your torso still, pull the resistance straight up to the side of your chest. Exhale as you complete this action. Tip: Once you’ve fully contracted your muscles, focus on tightening your back muscles. Additionally, be sure to use your back muscles, not your arms, to exert the power. Finally, only the arms should move while the upper torso stays still. Do not attempt to lift the weight up with the forearms; instead, keep them solely engaged in grasping the dumbbell.
- Straighten out the resistance and return it to the beginning position. Inhale deeply as you complete this action.
- Carry out the movement the prescribed number of times.
- Change sides and repeat with the opposite arm.
Variations: In addition to utilising a dumbbell, one-arm rows can also be performed using a high or low pulley.