单臂哑铃划船 – 旋转

A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist.

Instructions:

• Place one knee and hand on a flat bench, holding a dumbbell in the opposite hand with a neutral grip.

• Keep your back straight and core engaged.

• Pull the dumbbell upward while simultaneously rotating your torso toward the working side.

• Squeeze your back muscles at the top of the movement.

• Lower the dumbbell slowly and return your torso to the starting position.

Common mistakes:

• Twisting the torso excessively or using momentum.

• Rounding the back during the movement.

• Letting the dumbbell drop without control.

• Shrugging the shoulders instead of pulling with the back.