1 Arm Row
This week's exercise is the 1 Arm Row. This exercise can be performed at a gym or home; all you need is a dumbbell that gives you enough resistance and a bench or a chair. The main muscles used in this exercise are the latissimus dorsi (lats), biceps, and posterior deltoids (rear shoulder). As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
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Discussion: Have you performed the 1 Arm Row before? Where does this exercise sit on your favorites list?
*picture courtesy of Get Fit
Starting Position: With a dumbbell in your right hand stand next to a flat bench and position your left knee on the bench. Bend forward from the hips, and place the left hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. The right hand holding the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up, point the right elbow towards the ceiling. With a controlled movement lower the arm back to the starting position and repeat until the set is finished. Switch arms and repeat.
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Discussion: Have you performed the 1 Arm Row before? Where does this exercise sit on your favorites list?
*picture courtesy of Get Fit
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