To perform a Single Arm Wide Row, stand next to a stable upright bench or other sturdy surface. Grab a dumbbell with one hand and lock your other arm in place on the bench. Stand shoulder width apart and lean over slightly. Hold the dumbbell with your palm facing in, directly under your shoulder. Engage your back and pull your arm out to the side, leading with your elbow. Your arm should be at about a 45-degree angle, not close to your body. Hold the position at the top for about one second, then slowly lower the weight back down to the starting position.

#BPITeamAesthetics athlete, Tyrone Bell shows you how.

The Single Arm Wide Row is part of your Thursday Back workout. Do 4 sets of 12 reps, or 2 reps short of failure.