Place your opposite knee and hand on the bench for support, keeping your back flat and parallel to the floor.
Let the arm holding the dumbbell hang down and a bit forward.
Pull the dumbbell upward to the side of your torso, keeping your upper arm close to your side and keeping the torso stationary.
Lower the dumbbell back down slowly to the starting position, completing one repetition. Repeat for the desired number of reps, then switch sides.
Pro Tip
**Controlled Movements**: When you pull the weight up, do so in a controlled manner, ensuring that your elbow is close to your body. Similarly, lower the weight in a controlled manner. Avoid jerky or fast movements, as this can lead to muscle strain and doesn't effectively work the targeted muscles. **Focus on the Right Muscles**: The One Arm Bent-over Row primarily targets the muscles in your back, so it's important to consciously engage these muscles during the exercise. Avoid the common mistake of using your b