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  • ENDURANCE
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  • MUSCLE RECOVERY
  • SPEED
  • STRENGTH
  • ENERGY
  • MANAGE WEIGHT

Row - 1 Arm / 1 Leg Contralateral Dumbbell

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January 7, 2009
 

Starting Position

  • Standing on right leg, hinged over at the waist, holding a dumbbell with the left hand and a stable waist high surface with the right
  • Left leg is lifted to form a "T" with your body

Procedure

  • Slide the left shoulder blade toward your spine and then lift the weight to your body by driving your elbow to the ceiling
  • Return to the start position and repeat for prescribed number of repetitions
  • Switch sides and repeat

Coaching Keys

  • Move the shoulder blade, not the arm, to initiate the row
  • Keep the elbow close to the body as it passes the rib cage
  • Keep back flat
  • Fire back glute to keep leg extended and your toes pulled to your shin
  • Keep knee of weightbearing leg slightly bent
  • Stand on the opposite leg as the hand doing the lifting

You Should Feel It

  • Working your upper back, shoulders, and hips

© Core Performance

Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.

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