Enhancing Skills

Wide Arm Row

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell wide arm row is an exercise that primarily targets the back muscles, specifically the latissimus dorsi. It also engages the rear deltoids, rhomboids, and trapezius muscles.

Stretch to do prior to exercise:

  • Cat-cow stretch
  • Shoulder stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging or jumping jacks
  • Resistance band pull-aparts
  • Scapular push-ups

How to select the proper weight: Choose a weight that allows you to complete the desired number of reps with proper form while still feeling challenged.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inwards.
  2. Hinge forward at your hips while keeping your back straight and chest up.
  3. Extend your arms downwards, allowing the dumbbells to hang in front of you.
  4. Keeping your elbows wide, exhale and pull the dumbbells towards your sides until they reach your ribs.
  5. Inhale and slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of the exercise, decrease the weight of the dumbbells or perform the exercise with one arm at a time.

How to increase difficulty: To increase the difficulty of the exercise, increase the weight of the dumbbells or perform the exercise with one arm at a time.

Number of reps: Beginner: 8-12 reps Intermediate: 10-15 reps Advanced: 12-20 reps

Estimated time for exercise: This exercise can be completed in 10-15 minutes.

Body Group:

Back

Muscle Group(s):

Biceps, Shoulders, Upper back

Muscles used:

Primary:

Latissimus Dorsi

Secondary:

Rhomboids, Trapezius

Tertiary:

Biceps Brachii

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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