One-Arm Dumbbell Rows
Bodyweight Strength - This exercise is not a bodyweight based exercise but it dramatically increases pulling strength and core strength, both of which are key areas of importance for bodyweight strength exercises such as chin-ups and pull-ups.
To perform this exercise choose a dumbbell and set it next to a flat bench. If you are going to perform the rows with your right arm first then set your left knee on the bench and your right foot on the floor next to the dumbbell. Grab the dumbbell with your right hand and while keeping your back straight (or even slightly arched) pull the dumbbell up until it reaches your armpit area (right to the side of your rib cage). Make sure to tighten your core (abdominal muscles) intensely as you lift the weight to give you spinal stability and increased pulling strength. Do not, however, swing, jerk, or utilize momentum of any kind during the lift. It is very easy to cheat on this exercise so be very deliberate to keep your movement strict and disciplined. After you have lifted the dumbbell to the top of the range of motion, lower it back down again smoothly until your arm is fully extended and your lat receives a stretch and then smoothly transition up in to the next rep (without ever letting the dumbbell touch the floor in between reps).
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
To perform this exercise choose a dumbbell and set it next to a flat bench. If you are going to perform the rows with your right arm first then set your left knee on the bench and your right foot on the floor next to the dumbbell. Grab the dumbbell with your right hand and while keeping your back straight (or even slightly arched) pull the dumbbell up until it reaches your armpit area (right to the side of your rib cage). Make sure to tighten your core (abdominal muscles) intensely as you lift the weight to give you spinal stability and increased pulling strength. Do not, however, swing, jerk, or utilize momentum of any kind during the lift. It is very easy to cheat on this exercise so be very deliberate to keep your movement strict and disciplined. After you have lifted the dumbbell to the top of the range of motion, lower it back down again smoothly until your arm is fully extended and your lat receives a stretch and then smoothly transition up in to the next rep (without ever letting the dumbbell touch the floor in between reps).
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com