One-Arm Dumbbell Rows 

Starting Position 
Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.  

Action 
INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little.  

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. 

Special Instructions 
Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps