Kneeling One Arm Row with Dumbbell ** For this exercise you need a proper bench or something else solid. 1. Standing on your left leg, which is slightly bent from the knee, place your right hand and knee on the bench. 2. Now lift the dumbbell off the ground with your left hand. 3.
Standing Dumbbell Upright Row Instructions Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.