How to Perform

Place one knee and hand on a bench for support, keeping your back flat
Hold a dumbbell in your free hand, arm hanging straight down
Row the dumbbell up to your hip by driving your elbow toward the ceiling
Squeeze your lat at the top
Lower with control, letting your shoulder blade protract for a full stretch at the bottom

Tips

Pull toward your hip, not your armpit — this angles the pull for maximum lat activation
No bench? You can brace against a dumbbell rack or do a bent-over DB row without support
Use a 1 second pull and a 2-3 second lowering phase — let the weight stretch your lat at the bottom of each rep
Twisting your torso to heave the weight up is the most common mistake — keep your shoulders square to the floor
Feel the lat stretch at the bottom and squeeze it at the top — if you only feel your bicep, the weight is probably too heavy

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Full range of weights in one space-saving unit	Powerblock Elite	Read Review
Weight Bench	Provides support for single-arm rowing	Flybird Adjustable Bench	Read Review