Placeholder image with grey background and white T1D Lifter icon in 16:9 aspect ratio.

Single-Arm Row

Video Demo Place your right knee and right hand on a flat bench for support. Your left foot stays planted firmly on the floor. Hold a dumbbell in your left hand with a neutral grip (palm facing in), arm extended straight down. Keep your back flat and torso parallel to the ground. Maintain a neutral spine (avoid rounding or arching your back). Engage your core for stability. Pull the dumbbell toward your lower ribcage or hip, not your shoulder. Lead with your elbow, keeping it close to your torso. Squeeze your shoulder blade (scapula) at the top of the movement. At the top of the movement, pause briefly and contract your lat and mid-back muscles. Lower the dumbbell under control until your arm is fully extended again. Don’t let your shoulder dip; keep your upper body stable. Repeat Perform all reps on one side, then switch to the other arm.

Dumbbell Clean and Press

Video DemoStart with a dumbbell in each hand, standing with your feet shoulder-width apart. Bend at your hips and knees to lower the dumbbells to just above your knees, keeping your back straight. Pushing through your hips and legs, explosively lift the dumbbells to shoulder height while keeping them close to your body. Rotate your wrists as you bring the dumbbells to your shoulders. Briefly hold in this position, then press the dumbbells overhead until your arms are fully extended. Lower the weights back to the starting position and repeat for the desired number of reps.