This movement is the dumbbell bench supported row. This is a great movement to train the middle back, biceps, and core, while limiting stress on the lower back. To perform the movement, the athlete should place a hand and knee on the same side of the body on a bench with the knee directly below the hip and the hand directly below the shoulder. On the opposite side, the athlete will hold a dumbbell in their hand, and position their foot under their hip. The athlete will row the dumbbell up to their chest and return slowly to the bottom position. It is important to make sure the athlete keeps their hips and shoulders parallel to the ground, and does not rotate in order to swing the weight up. Additionally, the athlete should be sure to keep the shoulder engaged at the bottom position to prevent it from overstretching.

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