One Arm Row Exercise :
➊ Put yourself leaning forward in front of a bench while holding a dumbbell with one hand (arm).
➋ Lift the dumbbells up until your arm is parallel to your body and lower back after a short break. Other hands when set is completed.
➌ Try to keep your back straight throughout. Only the arms should move.
Kneeling One Arm Row Exercise :➊ Put your knee and hand on a bench and grab a dumbbell with your secondary hand.
➋ Lift the dumbbells up so that nothing that your mobile arm and reverse lower once again a brief pause.
➌ Exhale when lifting weights and when returning to the starting position.