Secondary Muscles Worked: Trapezius, Erector Spinae, Rotator Cuff, Posterior Deltoids, Biceps, Obliques
Starting Position: Grasp dumbbell in the right hand, lean forward slightly and place your free hand on your left knee for support as shown. Take a step back with the right leg. In this position the weight being lifted will be at arms length directly under your right shoulder with the palm facing in. Engage the abdominal muscles to help stabilize the spine, and do not round the back or allow your torso to rotate.
Strengthening Phase: Slowly pull toward the midsection while keeping the upper arm from swinging out to the side. Go through a full range of motion, ending with the dumbbell at hip height and next to the waist. Pause for a second or two at the top of the lift, and then slowly return to starting position. Repeat with other arm.
TIPS:
Safety should be your first priority when working out. If you have an existing medical condition, injury or joint problems, or are unaccustomed to physical activity, its always best to get clearance from your doctor before beginning a new routine.
Beginners: Start with 1 set of 8 - 12 repetitions to familiarize yourself with form and technique. Increase number of sets gradually as strength permits.
If in the gym, you can perform either a one arm or two arm row using equipment specifically designed for this exercise. Typically, equipment will be labeled with a description of how to perform the exercise properly.
If your find that your back begins to round as you bend forward, this is most commonly due to hamstring and/or low back inflexibility. In this case you can try bending the knees a bit more or limit the distance that you allow the upper body to lean forward. If this does not correct the problem, it is best to omit the standing row or if possible, opt for a torso-supported Seated Row machine instead.
For full development of strength, include another exercise such as the Lat Pulldown when working the back muscles.
As with most exercises, there are multiple variations of the Row. Changes to grip and arm/body positioning can be applied to work muscles differently. If unsure, seek the advice of a professional or use a spotter who has experience with strength training and proper form to help guide you.
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