Dumbbells
Rest
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
Exercise 1 of 6
One-Arm Dumbbell Row
4 sets × 10–15 reps per side, 5 kg
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
Final 2-3 reps should feel hard while form stays good.
How to do it
- 1Place one hand and the same-side knee on a bench or sofa, back flat.
- 2Hold the dumbbell in the other hand with your arm hanging straight down.
- 3Pull the dumbbell toward your hip, keeping your elbow close to your body.
- 4Lower until your arm is fully stretched.
Form tips
- Think of pulling your elbow to the ceiling, not lifting the dumbbell.
- Keep your shoulders square; do not twist.
