Single Arm Bentover Row

Isolating your back with single arm movements is a great way to concentrate and focus on the stretch and squeeze of the motion. Using something to support yourself while doing this movement ensures good posture and stability. Single arm rows are great to add into your work as a working set or to finish a workout.

For this movement you will need a bench, chair, or ledge to support yourself on. Place the same side knee and hand on the support. Then hinge into your hips and roll your shoulders down and back to lock out your shoulders. Keeping your hips and shoulders square, pull the dumbbell up and back by squeezing your lat. This movement ends when you feel the hardest muscle contraction and the weight is near your hip and rib cage.

Stretch

Single Arm Bentover Row

Squeeze

Single Arm Bentover Row

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