Overview

The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.

Description

• On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
• Holding a dumbbell in one hand, pull it straight up to the side.
• Return slowly to the floor.

Mistakes

• Cocking the head up
• Shrugging the shoulders up as you pull the dumbbell
• Bending the wrists as you pull the dumbbell