STRONGER BACK SERIES:
Hello and welcome everyone to another edition of Fey Fitness! Today I am starting a new series on strengthening our back muscles by teaching you how to do a beginner level back exercise called a Single Arm Bent Over Dumbbell Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back.
Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!
Why Do a Single Arm Bent Over Dumbbell Row?
- Using dumbbells allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
- Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
- By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
How to Perform a Single Arm Bent Over Dumbbell Row:
- Find a flat, sturdy bench and place your right knee and right hand on that surface. Your back will be straight and parallel to the ground.
- Using your left arm, grasp a dumbbell keeping your palm facing inward towards your body.
- Keeping your arm close to the body, use your back muscles to draw the left arm up towards your core. Keep the shoulders rolled back and down away from your ears to prevent injury.
- With the back muscles still tightly engaged, slowly lower the dumbbell downwards until the arm is completely straight. This is one repetition.
- Repeat this motion 15 times with the left arm before switching to repeat Steps 1-4 on the right side.
- Continue for 3 sets.
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