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One Arm Dumbbell Rows

Technique Summary

Place your left knee and your left hand on a flat bench. Keep your back almost parallel to the floor. Lift the weight up with your right arm (your forearm perpendicular to the floor). Exhale on the way up. Inhale on the way down. Switch supporting leg and arm to do your left side.

Seated Rows

Technique Summary

Sit on a rowing machine, with knees slightly bent, and feet placed flat on the footrest. Take the v-shaped short grip attachment with overhand grip, and pull your elbows back. Exhale when you pull the weight in, inhale as you let it move away from you.

Lateral Pull Down

Technique Summary

Sit on the lateral pull down machine, knees under the pads. Take an overhand grip wider than shoulder width. Exhale when you pull the bar down, inhale as you bring it back up.