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