One Arm Rows – They are hard going and so is doing them properly. Do 10 reps on each side with 20% of your bodyweight for the points.

INSTRUCTIONS

Place your left hand on the bench and ensure it is stacked directly below your left shoulder.
Have your left knee and foot on the bench also.
Step your right foot out while holding the weight in your right hand.
Ensure that your hips are level and your back is straight.
While pulling your shoulder blade back and down, pull the weight up as if you were pulling your elbow to the top of your hip bone.
Hold for one second and return the weight to the starting position.
Breathe out as you pull the weight up and breathe in as you lower the weight.

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