The single arm row- for you to lift objects

This back exercise strengthens the muscles in the back of your shoulders. This dumbbell exercise makes it easier for you to lift objects, and is an excellent addition to any fitness routine.

Tips

This exercise can be done holding dumbbells in both hands. However, using just one hand at a time allows you to use heavier weights

This workout can be done either supporting your body on an exercise bench, or standing bent over with the idle hand

supporting your body on the opposite thigh

First read the “How Much Weight Should We Lift In Our Strength Exercise Programs?” section before starting this workout

Workout Procedure (Bench Method)

Use your idle knee and hand to support your body on an exercise bench

Keep your back straight and your neck aligned with your spine

Don’t lift your head while doing this workout

Hold the dumbbell in your right hand and let it hang down

Breathe in

As you breathe out, bend your elbow and pull it up in a rowing motion until it is level with your torso

As you breathe in, straighten your elbow and return to the starting position

Repeat this procedure with the left side

Do 8 to 12 repetitions of this workout on each side

Do this exercise 3 time a week, every other day

Workout Procedure (Standing Method)

While standing, put your left foot in front of your right foot with your knees slightly bent

Keep your feet parallel

Bend over and support your body with your left hand on your thigh

Keep your back straight and your neck aligned with your spine

Don’t lift your head while doing this workout

Hold the dumbbell in your right hand and let it hang down

Breathe in

As you breathe out, bend your elbow and pull it up in a rowing motion until it is level with your torso

As you breathe in, straighten your elbow and return to the starting position

Repeat this procedure with the left side

Do 8 to 12 repetitions of the Single Arm Row on each side

Do this exercise 3 time a week, every other day