Manual

27
Back Exercises
Single Arm Row — Alternating Rows
Wide Rows
START ACTION
START
• Whilestandingholdingthe
dumbbells, lean forward at the hip
allowing the arms to extend directly
in line with the resistance.
• Keepyourspineinastableposition.
• Rotatetheshouldersothatyour
palms are facing behind you.
• Allowyourarmstobendasyou
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
• Moveuntilyourelbowsareslightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
FINISH
START ACTION
START
• Putonekneeonthebenchand
place the other foot on the floor
directly under your hip.
• Placethefreehandonthebench
slightly in front of you in a position
that allows you to stabilize your
upper body.
• Allowthearmwiththedumbbell
to hang straight down, while
maintaining control of your back and
shoulder.
• Holddumbbellinaneutralgripwith
your palm facing the bench.
• Initiatethemovementbypinching
your shoulder blades back, while
simultaneously moving your elbow
backward, then upward.
• Continuemovingtheelbowup,
slightly above the height of your trunk
while keeping the forearm lined up
under the elbow.
• Whilecontrollingtheresistance,
lower the arm back to the starting
position letting the shoulder blade
slide forward without slouching.
FINISH
Muscles Worked
Latissimus Dorsi, teres minor, postier deltoid
and biceps
Bench position
Flat
Success tips
• Stabilizeyourbodyinpositionsothe
effort is focused on your lat as you lead
the movement with extending your elbow
upward.
• Keepthedumbbelllinedupdirectlyunder
your wrist and elbow when doing the
movement.
• Keepyourspinealigned,abstight,anda
slight arch in your lower back.
• Donotletyourspinerotatesidetoside.
Keep the shoulder at equal height during
the movement.
Muscles worked
Rear deltoid, rear portion of the middle
deltoid, postier rotator cuff, upper lats and
teres minor
Success tips
• Placethefeetinacomfortableshoulder
width position.
• Keepthechestlifted,abstightandavery
slight arch in the lower back.
• Leanforwardslightlyatthehipwhile
keeping the upper body in alignment.
• Yourforearmsshouldalwayspointinthe
direction of the dumbbells.