One Arm Dumbbell Row

Support yourself with one hand and one knee on a bench, and plant your opposite foot firmly on the floor. Square your hips and chest toward the floor, and first establish a stable position without twisting your torso.

Pull the dumbbell toward your side as you send your elbow long toward your back pocket. Think of your elbow traveling backward, rather than lifting with your hand, to reduce rotation through your torso.

Squeeze your back at the highest point, then lower the dumbbell slowly to lengthen your lat. Keep your shoulder from dropping forward as you lower so the next repetition starts with the same tension.

This exercise is ideal for focusing on one lat and the inner back while checking for left-to-right differences. If one side is weaker, train it first and match the stronger side to the number of repetitions you completed there.

If you twist your torso or open your shoulder to move more weight, you will complete the repetition with spinal rotation and arm strength. If you lift the dumbbell too high and shrug, you lose back tension, so keeping the height where your back contracts well matters more.

Inhale before you pull to brace your torso, then exhale as you row. Inhale again while lowering to reset your core tension and start the next repetition with control.

The one-arm row gives you a lot of freedom, which also makes it easy for the movement to get shaky. Check that the dumbbell starts and finishes in the same places every repetition, and increase the weight once you can complete 10 reps on both sides at the same speed.