The Dumbbell Rows Free Weight Exercise

Video Transcript

"Hi! This is Manny Castro, exercise physiologist. In this next exercise, we’re targeting specifically each latissimus dorsi, or each side of the back, by doing a dumbbell row. For this exercise we’re going to need a bench, for support. What we’re going to do is, going to put opposite knee facing opposite arm, so the right knee, in this case; and we’re going to exercise with the left arm, and your right hand is down on the bench. What we want to do is stretch our shoulder capsule all the way down, while trying to keep our back straight and look straight ahead. Bring the dumbbell up to your belly. Don’t bring it up your chest; you want bring it up to your belly to keep your shoulders and your elbows tight to your body. So all the way down, pause, at the top, pause, and you want to squeeze. Stretch at the bottom, squeeze at the top. When you’re done with one side, you want to go immediately out to the other side. Again, you’re going to use opposite hand, opposite knee. Place your hand down on the bench for support. Bring the dumbbell up to your belly. Again, 3-4 sets, and 12-15 repetitions to start with as a beginner."