When doing a quadraped single arm dumbbell row; start with your feet
shoulder-width apart, knees slightly bent with a flat back the
supporting hand on an 18 “ box or bench with your head and neck in a
neutral spine position. Reach down and
grab the dumbbell with palm facing your feet. Pull the weight to your
chest while rotating your thumb up in your arm pit. Keep your elbow
close to your side and try to relax your upper trap and neck muscles.
Dumbbell Rows are one of the best exercises for building upper back
strength and posterior shoulder stability. Do three sets of 8-10 reps.