Position yourself on a flat bench with one knee and the same side hand placed flat on the bench for support. Your torso should be parallel to the ground and the other foot should be on the floor for stability.
With your free hand, hold a dumbbell with a neutral grip (palm facing you).
Keeping your back flat and core engaged, allow the dumbbell to hang directly below your shoulder with a fully extended arm. This is your starting position.
Retract your scapula (squeeze your shoulder blades together) and then row the dumbbell upwards towards the side of your chest by bending the elbow. Keep your elbow close to your body and the movements controlled.
Pause briefly when the dumbbell is at the side of your chest and your shoulder blade is fully retracted.
Slowly lower the dumbbell back to the starting position allowing your scapula to protract (move your shoulder blade forward), ensuring a full range of motion.
Complete the desired number of repetitions and then switch to the other side.
It's important to use a weight that is appropriate for this exercise, as the focus is on scapular movement and control, rather than lifting the heaviest weight possible. This exercise is particularly good for strengthening the upper back muscles and improving scapular mobility and stability.
---
