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ONE ARM DUMBBELL ROW
Target – Lats, rhomboids, erector spinae, lower traps, rotator cuffs, shoulder blades, biceps, and core.
How To Do One Arm Dumbbell Row
Place your right knee on a flat bench, and your right hand on the bench. Keep your palm flat, spine in line with your buttocks, left leg a little wider than shoulder-width apart, and left knee bent a little.
Pick up the dumbbell with your left hand. Keep your left hand extended downward, and loosen up your neck. Keep your shoulders pinched back, look down, and keep your core engaged. This is the starting position.
Flex your left elbow and pull the dumbbell up till it almost reaches your armpit.
Slowly, lower your hand to the starting position.
After finishing one set, do the same with the right hand.
Sets And Reps – 2 sets of 10 reps
Tip – Keep your spine in a neutral position and your foot flat on the ground.