Monday
Return to previous pageOne-Arm Row
Click to watch the video tutorial.
-
1.The Start
Place your left foot flat on the floor and your right knee and right hand on the bench.
Holding the dumbbell in your left hand, palm facing in, allow your arm to hang directly below your left shoulder. Keep your abs tight and your back parallel to the floor.
-
2.The Movement
Pull the dumbbell up towards your ribs, keeping your arm tight to your side.
Once the dumbbell touches your body, pause for a split second, then lower the weight back to the start position.
When you've completed your planned repetitions for your left arm, repeat with your right arm.
Slowly lower the dumbbell for 4 seconds during down phase and lift the dumbbell 2 seconds up during up phase.
Adjust the weight as needed and continue with the remaining sets in your program.
-
Watch your form!
Keep your back parallel to the floor throughout the entire range of motion: don't let your back arch or rotate.
