Dumbbell Row - Single Arm Rotation Variation
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell Flat Bench Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand beside a bench with the left knee on the bench and the left hand on the bench supporting your body. Grasp a dumbbell in your right hand and let it hang to your side with the palm facing outward. Feel the stretch in the lats. This is the starting position. Lift the dumbbell straight up toward your right side with your right hand. At the same time rotate your palm so that it ends up facing inwards at the top of the movement. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Move the dumbbell to your left hand. Place your right knee on the bench and support your body with your right hand on the bench. Repeat the movements using your left arm. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Support your left side on the bench. Grasp a dumbbell in your right hand, palm facing inward.
Stand beside a bench with the left knee on the bench and the left hand on the bench supporting your body. Grasp a dumbbell in your right hand and let it hang to your side with the palms facing outward. Feel the stretch in the lats. This is the starting position.
Step 2
Raise the dumbbell to your chest, with your upper arm parallel to and close to your body.
Raise the dumbbell straight up toward your right side with your right hand. At the same time rotate your palm so that it ends up facing inwards at the top of the movement. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the dumbbell to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Stand beside a bench with the left knee on the bench and the left hand on the bench supporting your body. Grasp a dumbbell in your right hand and let it hang to your side with the palms facing outward. Feel the stretch in the lats. Repeat as required.
Step 4
Move the dumbbell to your left hand. Place your right knee on the bench and support your body with your right hand on the bench.
Stand beside a bench with the right knee on the bench and the right hand on the bench supporting your body. Grasp a dumbbell in your left hand and let it hang to your side with the palms facing outward. Feel the stretch in the lats. This is the starting position.
Step 5
Raise the dumbbell to your chest, with your upper arm parallel to and close to your body.
Raise the dumbbell straight up toward your left side with your left hand. At the same time rotate your palm so that it ends up facing inwards at the top of the movement. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 6
Lower the dumbbell to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Stand beside a bench with the right knee on the bench and the right hand on the bench supporting your body. Grasp a dumbbell in your left hand and let it hang to your side with the palms facing outward. Feel the stretch in the lats. Repeat as required.