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HOW TO DO ONE-ARM DUMBBELL ROW

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HOW TO DO ONE-ARM DUMBBELL ROW
Main Muscle: Upper Back
Secondary Muscles: Lats, Deltoids, Trapezius, Biceps
Exercise Type: Compound, Pull
Equipment Required: Dumbbell, Bench

Dumbbell rows are a great way to hit your upper back and lats. To get the best results, be sure to keep your back straight and parallel with the bench throughout the exercise, and concentrate on pulling your shoulder blade inward as you row the weight.

Instructions:
1) Place a dumbbell on each side of a flat bench.
2) Place your right knee and shin on top of the end of the bench and bend your torso forward so that your upper body is parallel to the floor. You should be grasping the bench with your right hand for support.
3) Use the left hand to pick up the dumbbell so that your palm is facing your torso and the dumbbell is parallel the bench. Your arm should be fully extended below you and your back should be straight and still parallel to the bench. This will be your starting position.
4) Exhale and pull the dumbbell straight up to the side of your chest while keeping your torso stationary. Concentrate on keeping your upper arm close to your side and squeezing your shoulder blade inward as you row.
5) Inhale and lower the weight straight down to the starting position by again extending your arm and lowering the weight to the floor.
6) Repeat the exercise for the desired amount of repetitions then switch sides and repeat.
See Also: How to make any workout more easier
TIPS:
1) Keep your back straight and parallel to the bench throughout this exercise and your feet planted firmly on the floor.
2) Concentrate on squeezing your shoulder blade inward as row and concentrate on moving the weight with your upper back and lats.
3) Perform each row in a slow and controlled manner using only your arm and back.