Dumbbell Head-Supported Row

1. Position a flat bench at about hip height and stand to the side of it holding a dumbbell in your outside hand.

2. Place your opposite hand and knee on the bench for support. Keep your back straight and parallel to the floor.

3. Rest your head lightly on the top end of the bench to minimize neck strain and to maintain a stable posture.

4. Let the dumbbell hang straight down at arm's length, ensuring your arm is fully extended and shoulder blade is slightly protracted.

5. Without moving your torso, pull the dumbbell up to the side of your torso, bending at the elbow and driving the elbow behind you.

6. Squeeze your shoulder blades together at the top of the movement for a full contraction in your back muscles.

7. Lower the dumbbell slowly back to the starting position, controlling the weight on the way down to complete one repetition.

8. Perform the desired number of reps on one side, then switch to the other side and repeat with the same number of reps.

9. Keep your movements controlled throughout the exercise and avoid any jerking motions.

Tips: - Make sure to use a weight that is challenging but allows you to maintain proper form throughout the set. - Do not lift your head off the bench; keep it supported to ensure you are isolating the upper back muscles effectively. - Breathe out as you pull the dumbbell up and breathe in as you lower it back down.