Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Hammer Strength Iso Low Row, Leverage High Row, etc.)
Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep.
Other Exercise Names: Bent-Over Dumbbell Row, Single Arm Row, Lawnmower, Dumbbell Row, Chest Supported Row.
Equipment Needed: flat utility bench + dumbbells
Instructions: Kneel over the side of flat utility bench by placing the supporting knee and hand on the bench. Position the foot of your opposite leg slightly back and to the side. Pick up the dumbbell from floor.
Pull the dumbbell to up to your side until it makes contact with ribs or until upper arm is just beyond horizontal. Return dumbbell until arm is fully extended and shoulder is stretched downward. Repeat for chosen reps and then continue with opposite arm.
You want to allow scapula to articulate, but do not rotate torso in effort to throw weight up. Your torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper leveling of torso. Torso may be positioned slightly lower to allow for heavier dumbbells to make contact with floor if you’d prefer.
Comment: Concentrate on squeezing the muscles of the back once you reach the contracted position. That is, make sure that the force is performed with the back and not the arms. The upper torso should remain completely stationary, and only the arms should be moving. Also, the forearms should do no other work save for holding the dumbbell; do not try to pull the dumbbell up using the forearms.
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