The bench-supported single-arm dumbbell row is one of the most underrated golf fitness exercises. Most golfers think it's simply a back exercise, but it's much more than that. It develops the lats, scapular stabilizers, posterior shoulder, grip strength, and anti-rotational core stability, all of which contribute to a stronger, more consistent golf swing.

• Warm-Up/Activation: 2 sets of 10–12 reps per side with a light weight.
• Strength: 3–4 sets of 6–8 reps per side.
• Hypertrophy: 3–4 sets of 8–12 reps per side.
• Endurance/Postural Strength: 2–3 sets of 12–15 controlled reps.

• Place one knee and the same-side hand firmly on a flat bench.
  • If you don't have a bench, you can use a chair and just keep one arm on the chair and both feet firmly on the ground.
• Position your opposite foot on the floor for balance.

1. Hold a dumbbell in your free hand with your arm fully extended.
2. Brace your core and keep your back flat.
3. Begin the movement by pulling your shoulder blade back.
4. Drive your elbow toward your hip while keeping it close to your body.
5. Pause briefly at the top and squeeze your upper back.
6. Lower the dumbbell slowly until your arm is fully extended.
7. Complete all repetitions before switching sides.

• Pull your elbow toward your hip instead of straight up.
• Think about squeezing your shoulder blade before bending your elbow.
• Keep your chest square to the floor.
• Brace your core throughout the exercise.
• Control the lowering phase.
• Pause for one to two seconds at the top.
• Keep your wrist straight and your grip firm.
• Move through a full range of motion.
• Exhale as you pull the dumbbell upward.
• Focus on quality movement instead of heavy weight.
• Avoid twisting your torso to finish the repetition.
• Imagine pulling your body past the dumbbell rather than simply lifting the weight.