One arm dumbbell row
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One Arm Dumbbell Row. Set Up. You will need one dumbbell and a solid flat surface Feet should be under your armpits Align in a bent over position with the whole foot on the ground and your weight shifted slightly forward while still loading the hamstrings and glutes. Concentric Phase.

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Presentation Transcript

Set up
Set Up

  • You will need one dumbbell and a solid flat surface

  • Feet should be under your armpits

  • Align in a bent over position with the whole foot on the ground and your weight shifted slightly forward while still loading the hamstrings and glutes


Concentric phase
Concentric Phase

  • Row the dumbbell in front of the knee while keeping the elbows in

  • Movement should be controlled while the back and hips remain level

  • Row until the humeorus is parallel with the ground

  • The dumbbell should be just outside of your pectoral at this point


Eccentric phase
Eccentric Phase

  • Lower the dumbbell on the same plane you lifted during the concentric phase

  • Lower body should keep weight where it is and not shift forward to catch the weight

  • Use the lat to control the weight and and keep your back flat and posterior loaded