Place your left knee on the flat bench and then place your left hand flat on the bench also. Reach down and pick up the dumbbell, which should be placed next to the flat bench. Bring the dumbbell up until your back is flat, this is where you will start the exercise from. Pull the dumbbell up and slightly back towards your hip; the dumbbell should be mid torso at the top position of this exercise. Hold this position and squeeze your back muscles. Slowly lower the dumbbell back to the starting position. Repeat for the same amount of reps with each arm.
Make sure that you torso remains stationary throughout this movement, avoid the tendency to throw the dumbbell up to your body.
|Dumbbell Row Exercise Information|
|Secondary Muscles:||Biceps and Forearms|
|Movement Group:||Compound Exercise|
|Required Equipment:||Dumbbell and Flat Bench|