How to Do It: Set an incline bench to 45 degrees and place two dumbbells or kettlebells in front of the bench. Lay down, stomach first, on the bench, and grab a weight in each hand. Plant your toes firmly into the floor and row the weights toward your chest until your elbows pass your torso.

Place two dumbbells on either side of a weights bench Kneel on the bench with one leg, with the other leg to the side Lean over the weights bench until your body is parallel to the bench Support the body with the kneeling arm Grab the dumbbell from the floor with the other arm and bring it to bench height

With a dumbbell in each hand, holding them in a neutral grip with your palms facing each other, hinge until the dumbbells are below your knees. Keep your shoulders down and chest up for a neutral spine. Retract your shoulder blades, bending your elbow joints to row the dumbbells to the front of your hips.

PERFORMING THE ONE ARM DUMBBELL ROW WITH CORRECT FORM Grab the desired dumbbell and place it next to a standard weight bench Place your knee and outstretched hand on the bench, and bend forward until your upper body is parallel to the floor Do your best to maintain a natural flat posture throughout the entire time