How to Perform the Elbow-Out One-Arm Row

The Elbow-out one-arm row is an important exercise to develop the rear deltoid, rhomboids and middle trapezius muscles. Developing these muscles is essential to achieve the desired "v-tapper." Read on to learn more.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise Bench
• Dumbbell

How to Perform Elbow-Out One-Arm Row

1. Lean forward placing your hand and knee on an exercise bench. Your back should be flat. The other leg on the floor for stability.

2. The opposite hand holding the dumbbell should hang down to your side below the shoulder. The elbow should be pointing out.

3. With your focus on the elbow and not on the dumbbell, lift the weight as high as you can without altering your torso position. Slowly lower and repeat exercise.

Tips & Warnings

• Exhale on the exertion.
• Do not lock the elbow at the bottom of the motion.
• Use a light weight till you learn the movement.

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