The final upper body pulling movement we explain is the single arm bent over dumbbell row. This exercise is the most complex due to its additional demand on the posterior chain and core created when we lean forward and only have 3 points of support.
How to perform the Single Arm Bent Over Dumbbell Row:
1. Set up in front of a stable surface with a dumbbell.
2. Grab the dumbbell in one hand and stand in a wide stance or a split stance (with the opposite foot of the hand with the dumbbell forward).
3. Start by bracing through your core, keeping a neutral spine. Draw your shoulder blade back and down and draw you elbow to the roof.
4. Control the dumbbell back down to the start position and repeat the exercise as prescribed.