One-Arm Dumbbell Row

You rotate the torso open at the top to hoist the dumbbell higher, twisting instead of rowing.

You row the dumbbell up to the shoulder with a flared elbow rather than back toward the hip.

You jerk the weight up with a shrug and let gravity take it down, skipping the controlled negative.

You round through the supporting side and let the braced shoulder collapse toward the bench.

Keep both shoulders square to the floor; imagine balancing a cup of water on your lower back.

Let the shoulder blade drop and reach at the bottom, then start the pull by drawing it back before the elbow bends.

Drag the elbow along your side toward the hip and pause briefly with the dumbbell at your ribs.