- Step-1Exhaling, bring the dumbbell straight up to your chest by bending the elbow back to a 90 degree angle
- Step-2Inhaling, lower the dumbbell until your arm is straight down and your elbow has only a slight bend.
Single Arm Dumbbell Rowing
Place your right hand and your right knee on the flat bench. With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand.