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Exercise The Right Way - One-Arm Dumbbell Rows
by Richard Mitchell
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years,
all the better. In this article we'll take a close look at One-Arm Dumbbell Rows. MUSCLES TARGETED: latissimus dorsi, trapezius (mid), biceps brachialis STARTING POSITION Grasp a dumbbell with an overhand grip and palm facing body. Rest your opposite knee on a flat bench. The supporting leg should be slightly flexed with the foot flat on the floor. The back should remain straight, parallel to the floor. The dumbbell should be held at arm's length. EXERCISE TECHNIQUE Pull the dumbbell upward in a straight line with the elbow kept close to the body. Lower the dumbbell slowly to the starting position. Repeat
this movement until the intended number of repetitions have been completed. Repeat on the other side. OTHER EXERCISES WORTH CONSIDERING Other exercises that tackle these muscles include Bent-Over Barbell Rows (mid trapezius), Chin-Ups (upper trapezius) and Lat Pull-Downs Behind the Neck (upper trapezius). Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
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When training with weights, start slowly with lighter weights and work gradually toward heavier weights. Begin with 1-2 sets using weights that leave you somewhat tired after 8-10 repetitions (reps). Gradually increase the number of sets and the number of reps. When you can lift a weight comfortably at a higher number of sets and reps, you know you need to move to heavier weights.
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