Exercise Instructions:

  1. Set up at a 90* angle on a flat bench, much as you would for a ONE ARM DB ROW.
  2. Instead of drawing your elbow up and back, like a typical row, we want to draw our elbow out to the side here.
  3. An overhand-grip of the dumbbell will allow us to explode the weight up, allowing us to flare out elbow out and engage our deltoids far more than we could on a regular rowing motion.

Muscles Worked:

Shoulders, traps, lats, forearms.