24 March, 2008

Ask the coach: Single arm dumbbell row

This exercise trains the muscles of the back and your biceps assist in the movement.

Place your right knee under your hip and your right hand under your shoulder.

Your left leg should be out wider so your hips are level with the ground; you are balanced and can stretch out your left arm.

Grasp the dumbbell so the palm of your hand faces your body. Bend your elbow so your elbow goes beyond your back.

Pause at the top and squeeze the shoulder blade close to the spine, shoulders facing downwards.

If you are rotating a lot, you are using other muscles and you should reduce the weight.

Slowly lower the arm down into a full stretch of the muscles as far as you can.

Repetitions: 10-12 each arm

Sets: Start with two

Tempo: Lower in 3 seconds, bend arm to top in one and squeeze for one at the top.

Rest: 60 seconds.