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Back Exercises

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One Arm Row

Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights and focus more on the lats as well as the biceps (which also work during this exercise). The key is to give you lower back some support by propping one foot on a step or platform (as shown) or, even better, propping one knee on a weight bench and using the non-working hand to support your body.
  1. Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh.
  2. Hold a medium-heavy weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor.
  3. Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it.
  4. At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.
  5. Lower down and repeat for 1-3 sets of 10-16 reps, then switch sides.

Tips

  • Be sure to keep all the movement in the arm and avoid turning at the hips.
  • Only pull the elbow up to torso-level.
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