Set up for the one arm dumbbell row by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.

Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise.

Slowly pull the dumbbell up as far as possible.

Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.

Repeat for desired reps and then repeat for your other side.

Exercise Tips:

Keep your head up and eyes facing forwards, as this will keep your back straight.

Your shoulder blades shoulder be pulled back throughout the set.

Do not let the working shoulder drop down at the bottom of the movement. Keep your entire torso fixed!

Pull the weight straight up while keeping your elbow tucked in.

Focus on pulling the weight up with your back muscles and not your forearm.