iStrivefitness.com - DUMBBELL BENTOVER ROW

Required items: One dumbbell, flat bench
Major muscles used: Latissimus Dorsi, Rhomboids
Movement: Horizontal adduction of the scapula
Technique: Using one dumbbell placed in one hand with your leg standing straight beside a bench, and place the opposite arm and leg on a flat bench, with your knee at an angle of a little less than 90 degrees and your arm straight, but elbow is not locked. Make sure that you have a flat back, and you should be facing a mirror in front to maintain form. (Do not hyper extend your neck.) Maintain a mid section contraction, making sure to breathe throughout the entire exercise. Start with the hand holding the dumbbell making sure that your arm is straight but your elbow is not locked. Slowly bring the dumbbell up straight towards your shoulder, lifting your elbow back, contracting your shoulder blade. Hold at the top and then slowly return to start position and repeat. Switch to the other side.

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