This
exercise is exactly like a regular one arm dumbell row in
almost every way. The big difference here is that you're
going to be doing it off the floor and doing it with power
and acceleration.
You
can use a fairly heavy dumbell with this one - no need for
a bench. You'll be doing this one with the dumbell starting
on the floor.
This
is one is a good one to watch on video to get the best idea
of how to perform the acceleration of the movement.
Stand
with your feet on either side of the dumbell and squat down
and grasp it. Keep a tight arch in your lower back and keep
your abs tight.
Here's
what the first position looks like.
Now,
with a POWERFUL pull, squat down a bit then accelerate the
dumbell off the floor and up in a rowing movement. Don't
just heave the dumbell up - do your best to keep TENSION
on the back as you do this power row.
You
basically want to accelerate and squeeze your lat HARD as
you row it powerfully up. It's not a fling. Think of it
as a controlled explosion.
Continue
all the way up until you've pulled the dumbell as high as
you can get it. Your upper body will be more upright at
the top of the movement. Remember the squeeze on the muscle
and the controlled explosion!
Keeping
your lower back and core tight, set the dumbell back down
on the floor. Now go again! Continue until you find you're
losing steam on the powerful explosion part of the exercise.
Once
you've done all your reps on the one arm, switch to the
other arm.
This
exercise is a good, simple exercise to help you develop
thickness in your back as well as overall body power.
It's a very functional-strength type of exercise as well.
So the next time you pull the cord on your lawn mower,
watch out that you don't wing the whole thing into the
next yard!
