Set Up: Begin by placing a dumbbell of an appropriate weight on the floor next to a flat bench.

Stand with your feet shoulder-width apart and your knees slightly bent.

Position the bench on your left side and place your right knee and right hand on the bench, ensuring your back is straight and parallel to the ground.

Use your left hand to pick up the dumbbell.

The Pull: With your hand securely gripping the dumbbell, let it hang straight down toward the floor.

Inhale and, with your elbow close to your body, pull the dumbbell upward toward your hip while keeping your back flat.

Focus on squeezing your shoulder blade and contracting your lat muscles as you lift the weight.

I Personally like to slightly rotate the dumbbell to get into my hip a bit more.

The Squeeze: At the top of the motion, when your elbow is at a 90-degree angle, pause and squeeze your back muscles for a moment.

Exhale as you do this, making sure to maintain a strong core and stable body position.

Lowering the Weight: Slowly lower the dumbbell back to the starting position while maintaining control and tension in your back muscles.

Continue the movement with a controlled tempo, avoiding any jerky motions.

Repetitions: Perform the desired number of repetitions on one side before switching to the other.

Aim for 3-4 sets of 8-12 reps per arm, depending on your fitness level and goals.

Tips:

Choose an appropriate weight that challenges you without sacrificing proper form.

Keep your core engaged throughout the exercise to stabilize your spine.

Maintain a neutral neck position by looking down at the floor during the movement.

By mastering the single-arm dumbbell row, you'll develop a stronger and more defined back, improving your overall posture and enhancing your performance in various upper-body exercises. Remember to warm up before starting, and always prioritize safety and form in your workouts.