Unlike weight stacks and selectorized gym equipment, dumbbells and other free weight equipment require you to position your body in opposition to gravity. When you are performing biceps curls, you may not realize that you are opposing gravity because you can stand normally. However, for chest presses, you must lie on your back and press up against gravity. Rowing exercises, which exercise your back, require you to face down toward the floor and pull against gravity. You can perform rows either one arm at a time, or both.
Single-Arm Row
Step 1
Grasp a dumbbell in your right hand.
Step 2
Rest your left hand and left knee on a bench or step. Your left arm should be straight, but not locked, and your back should be horizontal. Your right foot should be on the floor next to the bench.
Step 3
Pull your right elbow up until it is even with your back.
Step 4
Lower the dumbbell to return your right arm to the straight position and repeat for the desired number of repetitions.
Two-Arm Row
Step 1
Grasp a dumbbell in each hand.
Step 2
Stand with your feet slightly wider than hip-width apart.
Step 3
Push your hips back and bend your knees slightly, lowering your chest toward the floor until your back is horizontal or nearly horizontal.
Step 4
Pull your abdominal muscles up toward your spine to engage your core and help reduce the risk of back strain.
Step 5
Pull both elbows up until they are even with your back.
Step 6
Lower the dumbbells toward the floor to return both arms to the straight position and repeat for the desired number of repetitions.
Things You'll Need
- Weight bench or step
References
- "The Complete Book of Personal Training"; Douglas Brooks; 2004
- "Functional Training for Sports"; Michael Boyle; 2004
- "American Council on Exercise Personal Trainer Manual"; Richard T. Cotton, et al.; 1996
Member Comments