- Start by standing in front of a flat bench with your feet shoulder-width apart and holding a dumbbell in one hand.
- Place your other hand on the bench for support, and bend at the waist so that your chest is parallel to the ground.
- From this starting position, row the dumbbell up towards your chest, squeezing your shoulder blade together as you do so.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Start by placing your elbow on one knee.
- Hold a dumbbell in your other hand, with your palm facing inwards towards your body.
- From this starting position, row the dumbbell up towards your chest, keeping your elbow close to your body and your core engaged.
- Stand with feet staggered and one hand on a bench/box. Hold a dumbbell in the opposing hand.
- Hinge forward at the hips, keeping the back flat, and eyes facing forward. The weight should hang directly below the shoulders.
- Start with an overhand grip, as you pull rotate the dumbbell. When your upper arm reaches your side your palm should be facing forward.
- Stand with feet staggered and one hand on your knee. Hold a dumbbell in the opposing hand.
- Hinge forward at the hips, keeping the back flat, and eyes facing forward. The weight should hang directly below the shoulders.
- Start with an overhand grip, as you pull rotate the dumbbell. When your upper arm reaches your side your palm should be facing forward.
