1. One-arm dumbbell rowing: the palm and knees of the opposite side are placed on the bench to support the back, and the dumbbell on the ground is picked up with the other hand, so that the arm naturally droops, the palm is inward, the waist is bent, and the back is straight. While exhaling, pull the dumbbell to your chest with the strength of your back.
2. Bend over the dumbbell to paddle: Keep your feet shoulder-width apart, hold the dumbbell and bend over about 90 degrees. Keep your back straight and your arms droop naturally. Then pull the dumbbell to the abdomen.
3. Sitting posture One-arm dumbbell rowing: Sit on the stool, hold the dumbbell in your hand, and put the other arm on the stool to support your body. Then pull the dumbbell to the abdomen.