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Core Knowledge
Movements
Contents
Row - 1 Arm / 2 Leg Dumbbell
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
