单臂哑铃俯身划船

A unilateral pulling exercise performed in a bent-over position with one dumbbell, targeting the lats and improving unilateral strength and stability.

Instructions:

• Stand with feet shoulder-width apart, holding a dumbbell in one hand.
• Hinge forward at the hips until your torso is nearly parallel to the floor.
• Keep your back straight and core braced.
• Let the dumbbell hang straight down from your shoulder.
• Pull the dumbbell towards your torso by driving your elbow back.
• Lower the dumbbell under control and repeat before switching arms.

Common mistakes:

• Rounding the back during the row
• Using momentum instead of controlled pulling
• Letting the shoulder shrug up excessively
• Rotating the torso instead of keeping it stable