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

Row the dumbbell up, keeping the elbow close to the body as the dumbbell raises. Squeeze the back at the top of the rep and then lower the dumbbell down until the arm is fully extended. Repeat for the designated number of reps and then switch sides. Just do NOT brace yourself on an actual dumbbell on a rack as they WILL flip off the rack on you.

One-Arm Dumbbell Row Instructions Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

One of the easiest ways to do One Arm Dumbbell Rows without a bench is to just use the dumbbell rack itself to brace against. Use a wide stance so you can stay balanced and place one hand on the rack. Bend your knees, flatten your back and brace your core. Now, pick up the dumbbell with the opposite arm and row.