The S/A DB Row, also known as the Single-Arm Dumbbell Row, is an exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps, rear deltoids, and core muscles. This exercise is performed using a dumbbell and a flat bench.

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Here's how to perform the S/A DB Row:

1. Begin by placing a dumbbell on the floor next to a flat bench. Position the bench parallel to the dumbbell.
2. Stand on one side of the bench, with your feet shoulder-width apart and knees slightly bent.
3. Bend forward at the waist and place your opposite knee and hand on the bench for support. Your back should be parallel to the ground, and your non-working arm should hang straight down toward the floor. This will be your starting position.
4. With your working arm, reach down and pick up the dumbbell. Ensure your palm is facing your torso, and your back remains flat throughout the movement.
5. Initiate the movement by retracting your shoulder blade and pulling the dumbbell up toward your chest. Keep your elbow close to your body and your upper arm parallel to the ground. Focus on squeezing your back muscles as you perform the rowing motion.
6. Continue pulling the dumbbell until it touches your lower chest or upper abdomen, and your upper arm is parallel to the ground. Maintain a controlled and smooth motion throughout.
7. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
8. Slowly lower the dumbbell back to the starting position, fully extending your arm. Keep your back flat and core engaged throughout the entire movement.
9. Repeat the movement for the desired number of repetitions on one side before switching to the other arm.

Tips for performing the S/A DB Row:

• Choose a dumbbell weight that allows you to maintain proper form and control throughout the exercise.
• Keep your core engaged and maintain a flat back throughout the movement.
• Initiate the rowing motion by retracting your shoulder blade and focusing on squeezing your back muscles.
• Avoid using your body's momentum to complete the movement. Keep your upper body stable and rely on your back muscles to perform the exercise.
• Control the upward and downward phases of the row, avoiding any jerking or swinging motions.
• Exhale as you pull the dumbbell up and inhale as you lower it back down.
• Maintain a neutral wrist position throughout the movement.
• Keep your neck aligned with your spine and avoid excessive twisting or turning of the torso.
• If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
• Listen to your body and stop immediately if you experience any pain or discomfort.

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