Dumbbell Row - Single Bent Knee Rotation Variation
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell 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 with your feet about shoulder-width apart. Hold the dumbbells with a supinated grip (palms facing forward) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hands are facing back (pronated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Lift the left dumbbell straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hands are facing back (pronated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation: This exercise can be done with one arm at a time, alternating.
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
Stand bent over with dumbbells in an overhand grip.
Stand with your feet about shoulder-width apart. Hold the dumbbells with a supinated grip (palm facing forward) and your arm close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the right dumbbell rotating the hands so that the hand face back.
Lift the right dumbbell straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing back (pronated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the dumbbell slowly to the staring position while rotating them so that the hands face to the back.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbells with a supinated grip and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Lift the left dumbbell rotating the hands so that the hand face back.
Lift the left dumbbell straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing back (pronated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 5
Lower the dumbbell slowly to the staring position while rotating them so that the hands face to the back.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbells with a supinated grip and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.