The Correct Posture for One-Arm Dumbbell Rows

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One-arm dumbbell rows aren't going to do you any good if you don't practice the correct posture. Learn about the correct posture for one-arm dumbbell rows with help from a nationally-recognized fitness specialist in this free video clip.

Part of the Video Series: Weightlifting & Fitness
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Video Transcript

Hi, it's Faith Dey, and we are talking about the correct posture for one arm dumbbell rows. So first before you get into posture make sure you have a weight that's correct for your back. Now usually your back is going to be stronger then your shoulders or your arms. So don't be afraid to go a little heavier. So if you are used to say eight pounds or ten pounds, don't be afraid to go to 12 or 15 pounds because you can probably handle more then you think. So for posture you can use either your own body weight or you can use a bench. Now, I'll show you both. If you want to use your own body weight you are just going to lunge forward. Place your arm on your thigh for support. Your spine should be long and your abs should be contracted. And we are just going to pull that elbow up, straight up to the ceiling and down for maybe eight to ten repetitions. Just make sure your core is contracted, your abdominals are engaged. Now if you want to use something different use the bench. Just raise the bench up a little higher if you are at the gym you can use some risers to make it a little higher. Place your knee on the bench. Prop yourself with your arm and go ahead and pull that elbow straight up and down. That way you don't have to worry about the length and the position of your spine. You are already in position when you use a bench. So try both ways, see what works. And if you need more tips, visit me at


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