Single Arm Row Dumbell Exercise
Performing an effective single arm dumbbell row will work on muscles in the mid to upper back and front of the upper body, including the Latissimus dorsi, trapezius and bicep.
Instructions:
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Place one of your knees on the bench and take your other leg out to the side.- Place the same arm as your supporting leg onto the bench, with your hand directly below your shoulder and elbow slightly bent but not fully extended.
- With your body (torso) facing downwards, keep your back straight and hips square.
- In your other hand pick up a dumbbell with a closed neutral grip (inverted), the dumbbell should hang directly below your shoulder.
- Both shoulders should be level and in line, your shoulder should not be higher or lower than the supporting arm.
- Bend your elbow (flexion) to bring the dumbbell into the chest area and allow your elbow to extend past your body.
- Lower back under control by straightening (extension) your arm.
- Throughout the exercise maintain a neutral spine, elbows off lock and eyes down.
- The back should not be flexed or hyper extended.
Disclaimer: professional independent fitness instruction or medical advice should be taken before acting on any of the information given in this article.
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