 Hey everybody, I'm Lance Coyke and today we are talking about the bent over one dumbbell row now if you've watched my last 329 videos You know that I don't have any weights here in my apartment here. So we're gonna use this empty gain bottle as our dumbbell Basically I'm bending over and then I take one hand and I row it up only one hand has the weight Let me switch sides so you can see this shoulder motion I got to make sure that the shoulder comes back first and then the elbow follows what it looks like when you do it wrong Either you turn a lot You shift your weight with the row and you use your hips to do it Or you don't get the shoulder motion and you just bring your elbow up like this lots of times it It probably looks more like this Okay, so if I do that I'm not getting the upper back muscles that this exercise is really designed for and So then it's like why am I even doing it right? If I'm driving with the hip I'm not loading the upper body what I what I would prefer you to approach this exercise as is a lower body exercise with upper body movements Okay, so I want you to keep the lower body square like you're standing on Railroad tracks or like your car with its wheels directly on the road the road is not turning you need to be straightforward And then as I row your weight is gonna start to shift or it's gonna try to shift And if I let my hip turn then I don't have to row my shoulder up quite as far But I'm doing a row. I'm trying to load my shoulders So I want to keep my hips square where they're at and learn how to Dissociate my upper body from my lower body Just like that and when I really get that I can even with this gain bottle I can feel a little bit of turning on in my upper back muscles in those Trapezius and the rhomboids that we talked about earlier previously previously So that is a great rowing variation. You don't need hardly any space. You can just stand there You only need one dumbbell or a gain bottle I could literally fill this with water and it would be a weight that I could use at home Without having to spend a lot of money and still being able to give myself some exercise Cool watch let me let me do some from here watch the shifting because this is where Things are going to mess up right looks okay right now, but if I do even just like this so I let it go there I hope you can see that. I'm gonna move this hand. Let's Square up again This looks a little better and then I'm gonna let it go a little bit Okay, just that little bit was enough and I'm gonna let it go a lot of it and Yeah, some people do row this way so These are things I want you to be able to watch out for okay Make sure your hips stay square make sure the pressure on your feet stays, you know Flapped over the entire foot. I don't want your feet Rolling from side to side or shifting from toe to heel or heel to toe or anything like that Cool, this is the bent over one dumbbell row