Selen Dar

Muscle-Building Workout and Diet


Choose a flat bench and place
a dumbbell on each side of it. Next, place your right leg atop
the end of the bench and bend your torso forward from the
waist until your upper body is parallel to the floor. Place your right hand
on the other end of the bench for support. Now, hold the weight
while keeping your lower back straight. The palm of your hand
should be facing your torso. This will be your
starting position. From here, breathe out and pull
the weight straight up to the side of your chest, keeping your
upper arm close to your side while your torso is stationary. Focus on the back muscles
when your each the contracted position of this exercise. Also, make sure the lift is
performed with the back muscles, not the arms. The forearms should do no
other work besides holding the dumbbell. Now, lower the weight back
down to the starting position, breathing in as you
perform this step. ♪♪♪

7 thoughts on “One-Arm Dumbbell Row – Back Exercise – Bodybuilding.com

  1. Elbows in uses lats right? I heard we should let elbow come out more to focus more on posterior deltoid. Is this true?

  2. I would slide the thumb over so that you dont grip it, more hook it. That prevents you from straining your hand and arm muscles, and isolates the back.

  3. Hello everyone. Excellent vid. My bro was once a fatty. He went from 293lbs of pure fat to 200lbs of real muscle mass. I couldn't believe it! I just registered myself coz I wanna beef up. He made use of the Muscle Building Bible (Look in Google)…

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