The Seated Row and One Arm Dumbbell Rows are great back exercises for upper back strengthening.
This page discusses the One Arm Dumbbell Rows.
Here's the form.
Starting Position: Place one knee and one hand on a bench to stabilize your body. Keep your lower back flat and hold a dumbbell in your hand.
Form: While keeping your back stationary, exhale and slowly bring your elbow towards the ceiling. Hold for a brief second and then slowly lower to the starting position.
Personal Trainer Tips: Be mindful of the position of your lower back. This exercise place rotational pressure on the lower back because the weight is only on one side.
This exercise puts a little more stress on the lower back than two arm rows because with 2 arm rows you have a counter balance and less torque.
Move in a slow and controlled manner so that extra pressure is not placed on your lower back.
Both the seated row and one arm dumbbell rows are good back exercises, so include one of them in your back workout.
Yours in Health,
Dr. Charles PT/PT
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