Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

or Take a Tour

Core Knowledge

Movements

Contents

Row - Dumbbell - 1 Arm / 1 Leg

January 6, 2009

Starting Position

  • Standing on right leg, hinged over at the waist, holding a dumbbell with the right hand and a stable waist high surface with the left
  • Left leg is lifted to form a "T" with your body

Procedure

  • Slide the right 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 elbow close to the body as it passes the rib cage
  • Keep back flat
  • Fire back glute to keep leg extended and your toes pulled to your shin
  • Keep knee of weightbearing leg slightly bent
  • Stand on the same leg as the hand doing the lifting

You Should Feel It

  • Working your upper back, shoulders, and hips

Tags: Shoulder, Dumbbells, Upper Back, Balance, Strength

Related

Comments