How to Do the One-Arm/One-Leg Dumbbell Row

The one-arm/one-leg dumbbell row is an advanced exercise that challenges your balance, core strength, and overall body control. Give it a try if you are bored with the same ol' one-arm rows!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• dumbbell (8-20 lbs for most women; 15-40 lbs for most men)
• sturdy bench or chair

1. Hold DB in right hand and brace yourself on bench/sofa arm/etc with left. Stand on right leg and hinge forward at hips, bringing left leg up.

2. 

   Keep leg as straight as you can, and think about pushing that heel towards the ceiling (to keep your glutes tight)! Maintain slight bend in right leg, and keep abs braced. There should be a straight line from your left foot to the top of your head.

3. 

   Perform a one arm row with your right arm, keeping arm close to body and exhaling as you row. Do 10-12 reps per side.

Tips & Warnings

• If you have difficulty balancing, regress the exercise by performing a one-arm row with a staggered stance (simply lower the raised leg, placing ball of foot on the floor).
• DO NOT allow the free leg to turn out from the hip. Most people's bodies will want to do this! By keeping glutes and core tight, you will alleviate a great deal of this tendency. Another helpful hint is to "pigeon toe" the free leg's foot, essentially doing the opposite of what the body wants to do, therefore training it to maintain proper form.
• Exercise at your own risk.
• Author assumes no responsibility for injuries as a result of this program.
• Consult a physician prior to beginning any exercise program.
• If you feel dizzy or short of breath, stop!

[Alisiane]

on 10/7/2008 Cool...an A.D.D proned, easily bored person like me needs things like this to break up the monotony. Thanks for the tips!

[hollyhon]

on 10/6/2008 I did this dumbbell row variation this morning and felt it more than with the regular dumbbell row and it was much more fun also (I get tired of the same ole exercises...) - I highly recommend it!!