ONE ARM ROW
Lats. (Latisimus Dorsi) and Upper
Stand partly over a bench, with
your body weight resting on your left knee and left hand, both
of which should be on a bench.
With your right foot firmly on
the floor, hold a dumbbell in your right hand, letting your
arm hang down directly in line with your shoulder joint. Let
the dumbbell stretch your back.
Keep your back straight, eyes
facing the ground.
Pull the weight up and in
towards your torso. Raise it as high as you can, bringing up
next to your lower
chest. Your right elbow should be pointing
up toward the ceiling as you lift.
Return to the starting position
in a slow, controlled manner.
When finished with the right
side, switch positions and trains the left side.
Donít let the weight merely fall
as you lower it. Lower weight in a slow, controlled manner.
Donít jerk the weight up to
position. Maintain control at all times.
Donít rest very long between
alternating arms. One set constitutes separately working both
arms. Quickly switch the dumbbell to the alternate arm and
continue. There is no reason to rest too long between sets
(when one set of right and left arm has been completed),
because the Alternate arm has had a natural rest.
Wear a weightlifting belt on
this exercise for back support.