One Arm Dumbbell Row

One Arm Dumbbell Row Instructions

• Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
• Stand in front of a flat bench with a DB at your feet.
• Stagger your feet
• If rowing with your right arm, drop your right foot back (repeat for other side).
• DB should be in front of your back foot.
• Hinge/bend at the hips while maintaining strong core, braced shoulders, and neutral spine.
• Maintain a slight knee bend and neutral neck position throughout the exercise.
• Place your non-working hand on the bench and grip the DB with the other.
• Grip with a neutral hand position.
• YOUR ARM IS A LEVER FOR YOUR LATS.
• Don't actively pull with your arms.
• Use your lats to pull the DB up and around your body. The DB should be around your hip area at the top of the movement. 
• Don't pull the DB directly vertical or shrug your upper traps.
• Hold at the top of the movement, feeling your lats contract.
• Lower slowly on the same path
• You can let the shoulder of the working arm roll forward slightly on the descent to create a stretch in the lats.

*Tips*

• Your torso remains tight and in the same position from start to finish. Don't pull your torso up/back to move the weight. This takes tension of the lats.
• Do not let your hips open up severely. This will alter the mechanics of the movement. 
• Don't drop the weight at the top of the movement.
• If your biceps are exhausted after the set, you are not performing the exercise correctly. This means your lats are not firing.