The One Arm Dumbbell Row
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 - Back |
 - Shoulders (Front & Rear); - Biceps |
Illustration And Description
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The one arm dumbbell row is a great exercise for the mid back. It's also a
great substitute for the bent over barbell row - For those of you who can't
perform this exercise.
The one arm dumbbell row is a compound movement that builds mid back thickness
but also hits the shoulders and biceps pretty hard.
Personally, I like to finish up with one arm dumbbell rows because they really
stretch out the outer lats.
The important point to remember about this exercise is to keep your back
straight - Don't hunch your back. Slightly bend your knees and pull into a
straight line.
Position for the one arm dumbbell row
1. Using a flat bench, grasp a dumbbell with your left hand.
2. Rest your right knee on the flat bench. Balance your body using your free arm.
3. Bend forward at the hips.
4. Your torso should be parallel to the floor keep and your lower back flat.
Execution of the seated cable row1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso.
2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.
3. Repeat movement with your right hand.