Stand-on-the-Band Single Arm Dumbbell Row

Stand-on-the-Band Single Arm Dumbbell Row

I’ve tweaked this classic dumbbell row to accommodate more resistance for home training routines. I’m not saying that I’m first to think of it, but I’m definitely the coolest, 😀

WHO SHOULD USE THIS EXERCISE?

Anyone can use this exercise at any level of your fitness journey. As I mentioned, it is great for home training, but there is no reason why I can’t also be used in the gum.

TARGETED MUSCLES:

  • Latissimus Dorsi
  • Read Deltoids
  • Biceps

 

Single Arm Bent Over DB Row with Resistance Band

Single Arm Bent Over DB Row with Resistance Band

 

For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine

– Keep your chest high, ass out and back straight

– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing

– Row towards your waist

– Use full range of motion

Bent Over Resistance Band Row

Bent Over Resistance Band Row

The benefit of rowing with a resistance band rather than barbells or dumbbells that demand a steady level of resistance throughout the repetition, is the change in stimuli, which is caused by an increase in resistance as the band stretches further.

Main Muscles: Latissimus Dorsi, Biceps, Rear Deltoids

Key Points:
– Keep your back straight, ass out and core tight
– You should be bent over approximately 15°
– Row towards your waist
– Use a slow, controlled movement when extending your arms
– Use full range of motion