Exercise Database

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Course: PHRE 3040 – Resistance Training Movement Pattern: Pull | horizontal Target: Latissimus Dorsi Synergist(s): Biceps, Rhomboids
Exercise
Regressions: Seated Row Progressions: Bent-Over Row | T-Bar Row

Equipment: Dumbbell
Description:
  1. Choose a flat bench and place a dumbbell on each side of it.
  2. Have your client place a leg on top of the end of the bench, then bend their torso forward from the waist until the upper body is parallel to the floor. Then have your client place (same side of body as leg on the bench) on the other end of the bench for support.
  3. Use the opposite hand, have your client pick up the dumbbell on the floor and hold the weight while maintaining the neutral curvature of the spine. The palm of the hand should be facing their torso.
  4. Pull the dumbbell straight up to the side of their chest, keeping the upper arm close to their side and keeping the torso stationary. Remind your client to concentrate on retracting the scapula (squeezing their shoulder blades) as they complete the repetition and not just to pull with their arms.
  5. Pause in the fully contracted position, then lower the dumbbell back to the starting position.
Common Error(s): Inappropriate momentum | Rounded lower back | Not engaging core
Spotting:
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