One arm dumbbell bench rows

Execution instructions

Take a dumbbell in your left hand, then place your right hand and right knee on a bench. Your back should be straight and parallel to the floor. Your left arm is almost stretched, palm inward. This is the starting position.
Raise the dumbbell until it is at the level of your abdomen. Only the arm moves: the rest of the body is motionless.
Hold this position for one second then slowly return to the starting position.

Stimulated muscles

Primary muscles Lower back Upper back

Secondary muscles Abs Biceps Shoulders