DUMBBELL ROW

Like the barbell row, the dumbbell row works the rhomboids and core musculature. Beginners should concentrate on form and put the knee and hand on a bench for stability. Angle a bench along a mirror lengthwise so that, with a slight turn of the head, you can see your body. As you progress, increase your ROM and low back involvement by having both feet on the ground and only one hand or no hands on the bench. Eventually you can try putting one knee on a stability ball or stand on one leg and row with the opposite arm.

1. Stand next to the middle of the right side of the bench, with the left leg touching the bench and a dumbbell in the right hand.
2. Start with the abs tight, the low back slightly arched, the head in a neutral position, and the body bent over from the hips.
3. Put the left knee on the bench and allow the left hand to rest on the front of the bench.
4. Start the row by retracting the scapulas and bringing the weight all the way to the chest. Keep the arm close to the trunk of the body.
5. Slowly lower and repeat.