- Keep a solid base. Sit back into your hips and keep your supporting leg out from side of the bench.
- Always keep a flat back position (not rounded)
- Row back slightly towards your hips/waist region, NOT to the shoulder.
Many instructional articles or videos will show the exerciser with a 90 degree bend at the hip instead of sitting back. The more extended the hip becomes on the leg that is up on the bench, the less stability you will have. This will increase risk of lower back injury. Try sitting back more and you will have a better base to row with. This will allow you to lift heavier and get a better workout. Variations of this exercise can be done, but the neutral grip position shown in this video is the classic version of the Dumbbell Row. I often use this exercise in my own personal weight training program for an intense back exercise.