3 Point Single Arm Bench Row

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This exercise is designed to improve shoulder strength while working core stability in a 3 point stance.

Step 1: Start by brining one knee and the same side arm up onto the bench. With the opposite leg shoulder width apart. You can use either a dumbbell or a kettlebell.

Step 2: Lower the dumbbell toward the floor until you have a full extension at the elbow, with full protraction of the shoulder. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.

Step 3: Next, begin the upward motion of the weight (shoulder retraction) by sliding your shoulder blade toward your spine and then lifting the weight up toward your waist.

Step 4: Squeeze your shoulder blade together at the center of back (contracting the rhomboids).

Note: At the end range of the movement, the weight should be in line with your chest and shoulders square to the front and your elbow should be pointing up toward the ceiling.

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