3. One-arm dumbbell row
How to do it: Hold a dumbbell in your left hand. Place your right knee and right hand on a flat bench, keeping your arm straight for support. “Make sure your upper body runs parallel to the floor,” Krajewski says. “Holding a dumbbell in your left hand, pull the dumbbell straight up toward the side of your chest, then lower it slowly and with control,” he adds. Switch sides between sets.
Prescription: 3-4 sets x 6-12 reps (each side) w/ 45-75 sec. between sets
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