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Slide 8 of 9

Single-Arm Row

"These are great for working the back muscles," Zhang said. If you want to work up to a pull-up, she added, this is one good exercise to add into your routine.

  • Hold a dumbbell in your right hand and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett