How To Do A Single Arm Dumbell Row

Preparation:                           Grab a barbell from the rack that is comfortable for you to use, and find a bench that is available

Execution:                     1. Stand facing the bench with dumbbell in your right hand, straight arm but not a locked elbow.

2. Bend at the waist so your torso is parallel to the floor and your back is straight, with your left hand and knee  on the bench.

3. Pull the barbell up to the side of your torso, you should have a bend more the 90 degrees.

4. Slowly let the barbell drop back down so you have a straight arm ( not a locked elbow)

5. Repeat.

Incorrect Movements:   Do not lock your elbows at the beginning of the repetition, you want to leave some flexibility in your arms. Never lower the barbell so that your shoulders are not straight/ even. this causes you to bend your head forward placing your spine in an incorrect position which could lead to spinal problems. Do not jerk your movementsas this limits the amount of elastic energy stored in your muscle that you can use. Keep your hips straight to not affect your spinal postion.

Tempo:                          The correct tempo for this exercise is 4-1-2-1. Which means a 4 count to pull the barbell up, 1 count at the top, 2 count to lower the barbell, and a 1 count at the bottom to prepare for the next repitition Ideally you want to rest at the top or bottom end of the repetition.

Reps & Sets:                  4 sets of 10-12

Target Muscles:            Anterior Deltoid

Pectoralis Major,

Triceps Brachii
          Deltoid, Lateral