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Rows of a dumbbell with one hand while standing in an incline with an emphasis on the bench

Dumbbell rows with one hand while standing in an incline with an emphasis on the bench

Such traction can be done on a horizontal (more difficult) or on an inclined (simpler) bench.

On a horizontal bench

For this exercise you will need a bench or bench.
The starting position will be as follows: we stand on the bench with our right knee, we lean with our right hand on the same bench. The angle at the hip joint is approximately 90 degrees. The back is straight, in the lower back there is a natural deflection. This is a very important deflection, remember. It allows you to fix the spine in the correct position. The left leg is slightly laid back and remains on the floor, helping you maintain balance.

Raise the head so that the gaze is directed parallel to the floor. We do not turn the neck. It is better to put the dumbbell on the bench in advance (from there it will be convenient for you to take it) or ask your partner to give it to you.

So, we stand in the right position, take the dumbbell so that the bar is parallel to your body.
Due to the strength of the latissimus dorsi, we pull the dumbbell to the belt. We try to lead the elbow up.
At the top point, some trainers recommend additional twisting to lift the working elbow even higher. Others say it’s overkill. We recommend that you do not do such twists, as this can lead to injury. The spine remains in a straight position.
Holding at the top for 1 second, lower the dumbbell down.
It is advisable that you take the dumbbell back a little, and not let it hang freely perpendicular to the floor. In the latter case, you will involuntarily pull it towards your chest. You need to move your hand to the position from which you pull the dumbbell exactly to the belt.
Do 10 reps in 3-4 sets on each side.
Exercises are aimed at developing the latissimus dorsi. They are the ones who get the most work if done correctly. Additionally, the trapezius muscles, large round, rhomboid and extensors of the back are involved (they fix the body in the desired position).
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