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One Arm Dumbbell Rows

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Purpose of Exercise:
TO ISOLATE EACH SIDE OF THE BACK.
Rowing one side at a time with a dumbbell has two unique advantages over Barbell Rows: it isolates the lats on each side, and it allows you to lift the weight higher and therefore get a more complete contraction. Using heavy weight in this exercise is less important than getting the fullest range of movement, which will help develop and define the center of the back.

Execution:
Taking a dumbbell in one hand, bend forward from the waist until your upper body is nearly parallel to the floor. Place your free hand on the bench for support. Begin with the weight hanging down at arm’s length, feeling the fullest possible stretch. Turn your hand so that the palm faces toward your body.

Keeping your body steady, lift the weight up to your side, concentrating on doing the work with the back rather than the arm. Lower the weight, keeping it under control.

Finish your repetitions with this arm, then repeat with the other arm.

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