06 Beginner: Back - Dumbbell One Arm Row Video

Some of our most important muscles are located in our back. Watch this video to watch and see.
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Some of the most important muscles in our body are located in our backs. We are going to be performing an exercise called the dumbbell one arm row which works major areas of the back. Specifically it works the Litigious docile which is a large fen shape muscle on the back. Very important to work this muscle group. Cathy is going to put her left knee and her left hand on the bench, her back is going to be straight. She has got the dumbbell on her right hand, she is going to be pulling up with the elbow and arm close to the body. In this position she is contracting her back muscles. And all you do is just slightly pull back and lower. And she is pulling up and she is lowering. So work on this entire area, now at the bottom part of the position she is not locking the elbow joint, you know why I focused on this in numerous exercises I want you to stay with that theme. She pulls up and she lowers, again notice her back nice and straight. She is exhaling as she pulls up, inhaling as she comes down, exhaling as she pulls up and I can feel this entire area working right now. Again, you want to keep that arm nice and close to the body. Good job, now we are going to perform all of the repetitions. Ready, one, good, nice and straight, you feeling that Cathy? Very good, you will feel this too, it may take a little bit of practice but that is what this is all about. all through here keep that back nice and straight, exhale, remember we are never holding our breathe. Good, excellent use that other hand for support, you are supporting your body, very good. excellent job. This is a great exercise, good job and just lower the dumbbell slowly place it on the ground and then let us perform the repetitions on the other side. Let us begin. Remember to keep that back straight, remember to exhale. I like her form a lot, the tendency might be to be rock or lower your body, you want to keep this nice and stationary. Use this hand for support, keep the arm and elbow close to the body as you pull back. Exhale as you pull back, may sound like a lot of points I am bringing up, believe me it is all going to feel like second nature after a while. Good job, that is the dumbbell one-arm row.

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