Exercise of the Month June 2018 – Video

Posted by on May 30, 2018 in Exercise of the month, Instructional How To Videos

Exercise of the Month June 2018  – Video

Single Arm Dumbbell Row

Single arm dumbbell rows are compound free-weight exercises that use many of your upper-body muscles. Similar to the bent-over barbell row, the supported position commonly used in the dumbbell version places less stress on your lower back and may be a safer option for anyone with lower back issues. This exercise works the middle back including the Latissimus-Dorsi, biceps, triceps, trapezius, rhomboids, and erector spinae. 

 

 


  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on the bench in alignment with the hip, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, exhaling and keeping your upper arm close to your side and keeping the torso stationary.
    • Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down, inhaling to the starting position.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

 

Share
Top