Dumbbell Rows

1. Place the whole of your left lower leg on a bench leaving a dumbbell by the right side of it.

2. Place your left hand on the bench for support.

3. Alter the positioning of the elbow in order to make your upper body parallel with the bench.

4. Grab the dumbbell with your right hand.

5. Pull the dumbbell up until it reaches your hip.

6. Make sure the move is slow and controlled.

7. Do not twist your body as you raise the weight. If you find you are use a lower weight.

8. Your supporting arm should be straight throughout the whole move until you return the weight to its former position.

9. When the weight reaches your hip hold the dumbbell for the count of two then return your arm to its extended position slowly. 10. Perform the move on the opposite side of the bench to work your other side.