Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting your shoulder blade and bending your elbow. Slowly lower the dumbbell back to the starting position.
Muscles Worked: Latissimus dorsi, rhomboids, trapezius, biceps.
Form Tips: Keep the elbow close to the body during the row, and avoid rotating your torso.