Row
Equipment: Dumbbell
Primary muscle: Back
Category: isolation
Movement: push
Shoulders
Forearms
Upper
Front
How to Perform Row
Place one knee and the same-side hand on a bench for support while holding a dumbbell in the opposite hand with your arm extended toward the floor. Keep your back flat and your torso parallel to the ground. Pull the dumbbell upward toward your torso by driving your elbow back and keeping it close to your body. Squeeze your shoulder blade toward your spine at the top of the movement, then slowly lower the dumbbell back to the starting position with control. Complete all repetitions on one side before switching arms.