Single Arm Dumbbell Row Strength Training Exercise

Video Transcript

"MIKE ROSENGART: The single arm dumbbell row--Ryan here is going to demonstrate a single arm dumbbell row. And he's going to work strength in the back, the rhomboids, the lats, and also the rear delts. So, Ryan, go ahead and get yourself situated. Now, there's a couple of ways to approach this in terms of exactly where your feet are. Right now, Ryan is taking a staggered stance where one foot is behind the other foot. And it depends on what you are doing, what you're training for. If you happen to play sports or you work a lot in a staggered stance go ahead and work with the staggered stance. If not, you always could bring your feet parallel to each other and work that way as well, too. What we're going to do is want to let the dumbbell hang. Try not to let your shoulder drop too far but we're also going to let the dumbbell hang close to the floor. We'll only use one hand resting here and then--Ryan, go ahead and start working. And what you can tell is that when Ryan is pulling up, he's pulling his shoulder back. He's contracting his rhomboids so that his shoulder blades are working towards each other. He's also pulling his elbow back towards his hip. Good, very nice. What I like to do when I do them, and I recommend to all my clients, is to exhale as you're pulling up. And the more that you can exhale, the more you actually start working your obliques involved, too, which gives a lot of good core stability as well. Again. We're doing ten reps on this and then we're going to flip over and do the other arm. Good. After you do both arms take a little break for 3 to 5 minutes, grab some water and then we'll head on back for another set."