How to do it
- Put one knee and the same-side hand on the bench, the other foot on the floor.
- Hold the dumbbell with a straight arm under the shoulder, back flat.
- Pull the elbow back towards the hip, keeping it close to the body.
- Lower until the arm is straight and the shoulder stretches forward.
- Finish all reps on one side, then switch.
Common mistakes
- Twisting the torso to swing the weight up.
- Pulling towards the armpit with the elbow flared.
- Stopping short of the stretch at the bottom.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbell or a pause at the top.
Easier: Chest-supported dumbbell row, or a lighter dumbbell.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Keep the back flat and the hips square to the bench.
Swaps
Full gym: Pull-up, Lat pulldown, Straight-arm pulldown, Chin-up