One-Arm Dumbbell Bent Over Scapula Row

Stand with your feet shoulder-width apart, holding a dumbbell in one hand.

Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and core engaged.

Maintain a neutral spine throughout the exercise to prevent lower back strain.

Focus on moving the scapula rather than bending the elbow; this is not a traditional row.