Row - 1 Arm / 2 Leg Dumbbell

January 15, 2009

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Starting Position

• Standing with both feet shoulder width apart, hinged over at the waist, holding a dumbbell in one hand and a stable surface with the other

Procedure

• Slide your shoulder blade toward your spine and then lift the weight to your body by driving your elbow to the ceiling
• Return to the start position and repeat for prescribed number of repetitions
• Switch sides and repeat

Coaching Keys

• Move the shoulder blade, not the arm, to initiate the row
• Keep the elbow close to the body as it passes the rib cage
• Keep back flat and knees slightly bent

You Should Feel It

• Working your upper and lower back, shoulders, and hips

Tags: Upper Body Pull, Stability, Shoulder, Back, Dumbbells, Strength

See Also

• CP Essentials Training Programs
• Football Training Programs
• Strength Training Programs

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