These are two of my favorite exercises for strengthening and developing my upper back.
I'm an ACE certified personal trainer and National Masters Over 60 Powerlifting Champion with over 25 years of experience in the health and fitness industry. I've seen a lot of fads come and go, but three things remain constant in getting healthy and staying fit. A positive mental attitude, a healthy balanced diet, and a fitness program built on proper strength training and cardiovascular exercise. Practice these three things daily and you will discover that they lead to "The Fountain of Youth."
Showing posts with label dumbbell row. Show all posts
Showing posts with label dumbbell row. Show all posts
Thursday, December 1, 2011
Sunday, December 5, 2010
Exercise of the Week; The Dumbbell Row
The dumbbell row is a good alternative to the seated row that I mentioned in one of my earlier posts. It it is a great exercise to strengthen and develop the muscles of the upper back.
Hold a dumbbell in one hand, and place the opposite knee on a bench. Lean forward, and place your other hand on the bench. Step to your side with the other leg bending your knee slightly. Proper form is very important on this exercise, so be careful that your lower back is not rounded. Hold the dumbbell fully extended beneath your shoulder. This is your starting position. Now, slowly pull the dumbbell to underarm height, squeeze your shoulder blade toward your spine and return slowly to the start position. The breathing pattern is to exhale as you pull the dumbbell toward you and inhale as you return to start.
I recommend that beginners do 2 sets of 10 repetitions of this exercise and those who are more experienced do 3 sets of 10 repetitions.
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