单臂中性握哑铃划船 – 长凳支撑

A unilateral rowing movement performed with aneutral grip (palms facing each other), using a bench for support to stabilize the torso.

Instructions:

• Place your right knee and hand on a flat bench, holding a dumbbell in your left hand with a neutral grip.

• Keep your back straight, core engaged, and shoulders square to the floor.

• Pull the dumbbell toward your torso by driving your elbow back along your body.

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

• Lower the dumbbell slowly to the starting position and repeat.

• Complete all reps on one side before switching.

Common mistakes:

• Rounding the lower back

• Rotating the torso during the pull

• Using momentum instead of controlled movement

• Not fully engaging the lats