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One Arm Dumbbell Row

One Arm Dumbbell Row. Set Up. You will need one dumbbell and a solid flat surface Feet should be under your armpits Align in a bent over position with the whole foot on the ground and your weight shifted slightly forward while still loading the hamstrings and glutes. Concentric Phase.

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One Arm Dumbbell Row

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  1. One Arm Dumbbell Row

  2. Set Up • You will need one dumbbell and a solid flat surface • Feet should be under your armpits • Align in a bent over position with the whole foot on the ground and your weight shifted slightly forward while still loading the hamstrings and glutes

  3. Concentric Phase • Row the dumbbell in front of the knee while keeping the elbows in • Movement should be controlled while the back and hips remain level • Row until the humeorus is parallel with the ground • The dumbbell should be just outside of your pectoral at this point

  4. Eccentric Phase • Lower the dumbbell on the same plane you lifted during the concentric phase • Lower body should keep weight where it is and not shift forward to catch the weight • Use the lat to control the weight and and keep your back flat and posterior loaded

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