Stand-on-the-Band Stiff Arm Bent Over 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
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
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
Single Leg & Arm Bent Over Dumbbell Row
Standing on one leg, using one arm, this bent over row works well when combining back and core days.
Main Muscles: Latissimus Dorsi, Rear Deltoids, Inner Core, Biceps
Key Points:
- Keep your chest up, back straight & core tight
- Keep your upper body as parallel with the floor as you possibly can
- Row towards your waist
- Train both sides evenly
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