One Arm Dumbbell Rows

Position yourself so that one foot is on the floor next to a flat bench, and the opposite leg's knee is on the bench. Place the hand nearest the bench on the bench. Grasp a dumbbell with the other hand (on the side where your foot is on the floor). Pull the dumbbell to your lower rib cage. Your elbow should be pointing up at the top of the movement. Retract your working scapula at the top. Reverse the movement, but do not take tension off the musculature or let the dumbbell touch the ground. Keep your torso still during the exercise, and keep the extraneous movement to a minimum. Perform all the reps for one side, then all the reps for the opposite side. Work your weaker side first.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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