Toolbox Aid

May 4th, 2023 8:43 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

One arm row is a strength training exercise primarily targeting upper back muscles.

Stretch to do prior to exercise:

• Shoulder stretch
• Triceps stretch
• Upper back stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio
• Scapular retraction exercises
• Lat pull-downs with lightweight

How to select the proper weight:

• Start with a weight that you can comfortably lift for 10-12 reps with good form
• Increase or decrease the weight as necessary based on your fitness level and goals

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand
2. Place the opposite hand on a bench or sturdy object for support
3. Hinge forward at the hips, keeping your back straight and your core engaged
4. Pull the dumbbell up towards your chest, keeping your elbow close to your body
5. Pause at the top of the movement, then slowly lower the dumbbell back to starting position
6. Repeat for the desired number of reps before switching sides

How to reduce the difficulty:

• Use a lighter weight
• Perform the exercise with both hands instead of one at a time
• Reduce the number of reps

How to increase difficulty:

• Use a heavier weight
• Perform the exercise with one arm while standing on one leg for added stability challenge
• Increase the number of reps or sets

The number of reps:

• Beginner: 8-10 reps per arm for 1-2 sets
• Intermediate: 10-12 reps per arm for 2-3 sets
• Advanced: 12-15 reps per arm for 3-4 sets

Estimated time for exercise: 10-15 minutes

Additional Equipment required:

• Bench or a sturdy object for support