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Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

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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.

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

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.

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

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!

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

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.

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back
Power One Arm Dumbell Rows to Build Explosive Power and Strength in Your Entire Back

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!

 


 


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