单臂哑铃划船带旋转 – 倾斜长凳支撑

A single-arm rowing variation performed with the non-working hand braced on the top of an incline bench, allowing a torso angle slightly above parallel to the floor. The movement includes a torso rotation at the top to engage the obliques.

Instructions:

• Set a bench to an incline (around 30–45°). Stand to the side of it.

• Place your non-working hand on the top of the bench for support, feet shoulder-width apart, holding a dumbbell in the working hand with a neutral grip.

• Keep your back straight, core engaged, and shoulders square at the start.

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

• At the top, your chest should open slightly toward the working arm.

• Slowly reverse the rotation and lower the dumbbell under control.

• Complete all reps on one side before switching.

Common mistakes:

• Rounding your back during the movement.

• Over-rotating and twisting your hips instead of focusing on upper torso rotation.

• Using momentum instead of controlled muscle engagement.

• Letting the shoulder collapse forward at the bottom.