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One - Armed Dumbbell Row
In this lesson you will learn how to do one-armed dumbbel rows.
The one armed dumbbell row is an exercise for the middle back and
the lattissimus,
where you work out only one side of your back at a time.
All you
need for this exercise is a dumbbell and bench.
You can also do this exercise on the edge of your bed.
Find more back exercises at weight training main.
Technical description: One - Armed Dumbbell Row
- This is for the left side of your back ( work out both sides )
Begin with your right shin flat on the bench and the left foot on the ground.
You back should stay straight and horizontal during ht ewhole exercise.
At the beginning, let the shoulder of the arm you are training hang down a bit, but don't extend your elbow totally.
- Lift up the weight without creating momentum, so that the dumbbell touches your chest and your back muscles are
fully contracted. ( exhale ) The elbow has to slide up close to the torso. Also lift you shoulder a bit => better contraction.
- Then let the weight sink back down and inhale ( don't let the dumbbell fall and don't extend your elbow totally )
Trainer advice: One - Armed Dumbbell Row
- Don't create momentum by twisting and bending your trunk.
Related instructions: One - Armed Dumbbell Row
Videos: One - Armed Dumbbell Row
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