SINGLE ARM ROWING

1. Choose a flat bench and place a dumbbell on each side of it .

2. 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 .

3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight . The palm of the hand should be facing your torso . This will be your starting position .

4. Pull the resistance straight up to the side of your chest , keeping your upper arm close to your side and keeping the torso stationary . Breathe out as you perform this step .

NOTE:-  Concentrate on squeezing the back muscles once you reach the full contracted position . Also , make sure that the force is performed with the back muscles and not the arms .

5. Finally , the upper torso should remain stationary and only the arms should move . The forearms should do no other work except for holding the dumbbell . Therefore do not try to pull the dumbbell up using the forearms .

6. Lower the resistance straight down to the starting position . Breathe in as you perform this step .

7. Repeat the movement for the recommended number of repetitions . Switch sides and repeat again with the other arm .