The Single Arm Row Makes It Easier For You To Lift Objects



Benefits Of The Single Arm Row

This back exercise strengthens the muscles in the back of your shoulders. This dumbbell exercise makes it easier for you to lift objects, and is an excellent addition to any fitness routine.

Tips

  • This exercise can be done holding dumbbells in both hands. However, using just one hand at a time allows you to use heavier weights
  • This workout can be done either supporting your body on an exercise bench, or standing bent over with the idle hand supporting your body on the opposite thigh
  • First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

Workout Procedure (Bench Method)

  1. Use your idle knee and hand to support your body on an exercise bench
  2. Keep your back straight and your neck aligned with your spine
  3. Don't lift your head while doing this workout
  4. Hold the dumbbell in your right hand and let it hang down
  5. Breathe in
  6. As you breathe out, bend your elbow and pull it up in a rowing motion until it is level with your torso

  7. As you breathe in, straighten your elbow and return to the starting position
  8. Repeat this procedure with the left side
  9. Do 8 to 12 repetitions of this workout on each side
  10. Do this exercise 3 time a week, every other day

Workout Procedure (Standing Method)

  1. While standing, put your left foot in front of your right foot with your knees slightly bent
  2. Keep your feet parallel
  3. Bend over and support your body with your left hand on your thigh
  4. Keep your back straight and your neck aligned with your spine
  5. Don't lift your head while doing this workout
  6. Hold the dumbbell in your right hand and let it hang down
  7. Breathe in
  8. As you breathe out, bend your elbow and pull it up in a rowing motion until it is level with your torso

  9. As you breathe in, straighten your elbow and return to the starting position
  10. Repeat this procedure with the left side
  11. Do 8 to 12 repetitions of the Single Arm Row on each side
  12. Do this exercise 3 time a week, every other day

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