How to do it
Squeeze your shoulder blade back at the top of each pull before lowering.
- 1
Place one knee and the same side hand on a flat bench, keeping your other foot on the ground for stability.
- 2
Hold a dumbbell in your free hand with a neutral grip, arm extended.
- 3
Pull the dumbbell up towards your hip, keeping your elbow close to your body.
- 4
Lower the dumbbell back to the starting position with control.
- 5
Repeat for the desired number of repetitions before switching sides.
Expert tip
Keep your core engaged and back flat to avoid rounding, which can lead to lower back strain.
Common mistakes
- ✕Rotating the torso upward during the pull
- ✕Letting the elbow flare out from the body
- ✕Dropping the working-side shoulder down