One-arm Dumbbell Rows, Stretch: Midback
- Bend at your waist with a dumbbell in one hand and brace
yourself on a bench with your free arm.
- Start with your arm straight and your palm facing your
free arm.
- As you pull the dumbbell up to your chest, rotate your hand so
your palm is facing back at the top.
- Keep your arm angled away from your torso.
- Keep your back flat and try not to lean to the side as you row.
- Don’t pause at the top or bottom.
- You can also put your leg up on the bench to prevent cheating.
•Keep your
arms
almost locked.
•Pull the bar
from
a point just above the
plane that’s even with the top
of your head, bringing it
down
in an arc to your thighs.
•Hold for a count at the bottom
and contract your lats.
Stiff-arm Pulldowns, Contracted: Lats
