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May 6th, 2023 11:27 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell one-leg one-arm row is a strength training exercise that targets the upper and mid-back muscles. It is a unilateral exercise, which means you perform it on one side of the body at a time.

Stretch to do prior to exercise:

• Standing hamstring stretch
• Standing quadriceps stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio such as walking, jogging or cycling
• 10-12 reps of bent-over dumbbell rows using light weights

How to select the proper weight: Choose a weight that allows you to complete the desired number of reps with proper form. Start with a light weight and gradually increase as you become stronger and more comfortable with the exercise.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
2. Shift your weight onto your left foot and lift your right foot off the floor.
3. Hinge forward from the hips and extend your right arm toward the floor.
4. Keep your core engaged and your back straight.
5. Slowly pull the dumbbell toward your body, keeping your elbow close to your side and your shoulder blade squeezed.
6. Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
7. Repeat for the desired number of reps and then switch sides.

How to reduce the difficulty:

• Perform the exercise with bodyweight only
• Use a lighter weight
• Decrease the number of reps or sets

How to increase the difficulty:

• Increase the weight
• Perform the exercise with a resistance band
• Increase the number of reps or sets

Number of reps:

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

Estimated time for exercise: 10-15 minutes