How to do a dumbbell one arm row(with support)

Setup:

1. Bench and Dumbbell: Position a flat bench beside you. Place a dumbbell on the floor next to the end of the bench.
2. Foot and Hand Placement: Stand facing the bench. Place one hand and the same-side knee on the bench, creating a stable base. Your torso should be almost parallel to the floor.
3. Dumbbell Grip: Reach down with your free hand and grasp the dumbbell with a neutral grip (palm facing your body).

The Lift:

1. Initiate the Pull: Engage your back muscles and pull the dumbbell up towards your hip, keeping your elbow close to your body. Focus on driving your elbow towards the ceiling.
2. Squeeze at the Top: Briefly pause at the top of the movement, squeezing your shoulder blade towards your spine.
3. Controlled Lowering: Slowly lower the dumbbell back to the starting position, resisting the weight's pull. Feel a stretch in your latissimus dorsi (lat) at the bottom.
4. Repeat: Perform the desired number of repetitions, then switch sides.

Tips:

• Focus on the Back: Think about using your back muscles to lift the weight, not just your arm.
• Elbow Path: Keep your elbow close to your body as you pull the dumbbell up.
• Torso Stability: Avoid twisting or rotating your torso during the movement. Keep your core engaged.
• Shoulder Position: Keep your shoulders packed down and away from your ears.