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One Arm Row

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One arm Row

P
rimary Muscles:
 
Latissimus Dorsi (Lats)

onearm muscles

SecondaryMuscles: 
Rhomboids, Teres Major, Trapezius, Biceps Brachii

Difficulty Level: (3/10)   

scale 2

Repetitions:  
     • 
10-15 Reps - General toning 
 
                                                                               

 Instructions 

  • Position yourself so that one knee and hand is on a bench or chair.
  • Place a dumbbell in the free hand and ensure your other leg is outstretched in contact with the floor 
  • Bend forward keeping your back level with the ground.
  • Keep your non-working hand on the bench for support.
  • Start with the weight down by your side keeping your palm facing your body.
  • Steadily lift the dumbbell by your side bringing your elbow past the back
  • Slowly lower the dumbbell back to the starting position.
Teaching Points 
  • Keep the back straight and avoid dropping your shoulder before lifing the weight
  • Keep each repetition under control at all times.
  • Do not lock the elbow between each repetition
  • Keep the head in line with the spine
  • Exhale and you pull the weight towards you and inhale as you lower the dumbbell to the floor.
  • Engage the stomach muscles throughout
     
 Adaptations 
  • Decrease the weight 
  • Decrease range of movement 
Progressions 
  • Use a heavier weight