DB Bent-Over Row
Bent Over DB Single-Arm Row
This exercise targets the major back muscles: Latissimus Dorsi & Rhomboids as the scapula (shoulder-blade) is drawn toward the spine. This is a very useful exercise for anyone who works at a desk or in front of a computer for long periods. The reason for this is extended periods in this position can lead to the chest and abdominal muscles to become tight and short pulling the body into a ’rounded’ posture. By strengthening the scapula adductors (and stretching the chest) it is possible to improve posture dramatically.
How To
Kneel on a bench, holding a dumbbell in one hand. Support your upper-body by placing the other hand on the bench (pictured below). Stick your bum out to maintain a neutral lumbar spine.
Activate your TVA by gently drawing your navel toward your spine. Exhale and slowly pull the dumbbell into your mid-section, keeping your elbow close to your body at all times (pictured below). Exhale as you slowly lower the dumbbell down again and repeat.
Start by performing 2 sets of 12-15 repetitions using a 2-1-2 tempo (2 seconds to pull the dumbbell towards you followed by a 1 second pause and finally, 2 seconds on the descent). Focus on maintaining a neautral spine throughout the movement.
Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.
Swiss Ball Bent Over DB Single-Arm Row
This is a more advanced version of the exercise as it poses a much bigger balance challenge. By kneeling on a swiss ball it immediately creates an unstable environment that the body’s stabilizers have to deal with.
How To
Kneel on a swiss ball, holding a dumbbell in one hand. Support your upper-body by placing the other hand on the swiss ball (pictured below). Stick your bum out to maintain a neutral lumbar spine.
Activate your TVA by gently drawing your navel toward your spine. Exhale and slowly pull the dumbbell into your mid-section, keeping your elbow close to your body at all times (pictured below). Exhale as you slowly lower the dumbbell down again and repeat.
Start by performing 2 sets of 10-12 repetitions on each side with a 2-1-2 tempo (this means it takes 2 seconds to bring the dumbbell to your mid-section, a 1 second pause and then 2 seconds to return to the start position).
Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.
2-Point Swiss Ball Bent-Over DB Row
This is an extremely difficult exercise that requires a high degree of balance and co-ordination. By lifting one leg there are only 2 points of contact with the swiss ball. The core muscles have to work extremely hard to maintain balance and alignment throughout this exercise.
How To
Kneel on a swiss ball, holding a dumbbell in one hand. Support your upper-body by placing the other hand on the swiss ball, then straighten the leg on the opposite side as the dumbbell out behind you (pictured below). Stick your bum out to maintain a neutral lumbar spine.
Activate your TVA by gently drawing your navel toward your spine. Exhale and slowly pull the dumbbell into your mid-section, keeping your elbow close to your body at all times (pictured below). Exhale as you slowly lower the dumbbell down again and repeat.
Start by performing 8-10 repetitions on one side then repeat on the opposite side. As you become more accustomed to the exercise build up to 10-12 reps per side. Increase the challenge by increasing the speed at which you perform the movement.
Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.
Only attempt this exercise if you are proficient kneeling on a swiss ball and can maintain control when lifting your leg and opposite arm away from the ball.