One-arm dumbbell row (middle back, biceps)




Place a dumbbell on the left-hand side at one end of a flat bench.

Position yourself on the left side of a flat bench with your right knee and right hand resting on the bench.

Pick up the dumbbell with your left hand using a neutral grip. Slowly pull the dumbbell up as far as possible.

Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.

Repeat for amount of desired repetitions, and then repeat for your other side