For keeping the body in proper shape

For executing the one arm dumbbell row properly, you will need a flat bench and a dumbbell. Place your right hand and right knee over the left edge of the bench. With your left hand, pick up the dumbbell with a neutral grip. Keep your arm straight and pull your shoulder blade backward. This position is named the 'straight' position. You have to commence your exercise in this straight position. Now gradually start pulling the dumbbell up. Take it as far as you can. Meanwhile, pause and squeeze the muscles of your shoulder blades together. Now take the dumbbell back to the starting position by lowering it down. Now complete the same sequence with the opposite hand and knee. For better results repeat the exercise as much as many times as you can.

Equipment

Dumbbell and flat bench

The Routine

With your left hand, pick up the dumbbell with a neutral grip. Keep your arm straight and pull your shoulder blade backward. This position is named the 'straight' position. You have to commence your exercise in this straight position. Now gradually start pulling the dumbbell up. Take it as far as you can. Meanwhile, pause and squeeze the muscles of your shoulder blades together. Now take the dumbbell back to the starting position by lowering it down. Now complete the same sequence with the opposite hand and knee. For better results repeat the exercise as much as many times as you can.


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