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PERFECTING THE ONE ARM BENT- OVER ROW

Date: Mar 29, 2017

The One Arm Bent-Over Row is a back exercise targeting the Rhomboids, Middle Traps, and Lats.

To work the right hand side, place your left knee and hand on a flat bench. Place the opposite foot on the floor and slightly angled out and back far enough so your trunk is properly braced, your back is straight, and your head is in line with your back. Your trunk is roughly horizontal to the floor.


With your right hand bend at the waist and pick the dumbbell. Now suck in air ready for the lift.


Focus on the centre of your back, activate your core, and releasing air as you go, bring the dumbbell up beside your ribcage. At the top of the lift squeeze your shoulder blades together feeling the rhomboids, lats and the middle traps all working together to achieve a successful lift. Do 8-12 reps and change to the other side.


Remember to always suck in air at the bottom of the eccentric movement just before the concentric movement and then release fully during the concentric movement.


It’s a very useful exercise for increasing back strength and for promoting and maintaining good upper body posture.