Suspended Bench Row
Bodyweight Strength - This is exercise is excellent at increasing bodyweight strength because it engages balance, core strength, and total body stabilization which is useful for enhancing overall body control and ability.
The exercise is essentially a blend between two exercises: the Renegade Row and the One-Arm Dumbbell Row. To perform it, you will place one hand on a bench with your feet out behind you spread to at least shoulder width. Place a dumbbell on the floor next to the bench and grasp the handle of the dumbbell with your free hand to perform rows with it. Pull the dumbbell up to armpit level and retract your shoulder fully as you pull the dumbbell in. After completing the rep, lower the dumbbell until your lat and bicep receive a stretch and then pull the dumbbell up again into the next rep.
Do not let the dumbbell touch the ground between reps. The dumbbell (and the side of your body that is doing the pulling) will be suspended over thin air throughout the entire exercise and it will require you to tighten your core with tremendous abdominal pressure during the entire lift in order to control the weight and keep from falling over. In this way, your core and your pulling muscles will learn to work together naturally which is very functional and will assist you in mastering Bent Rows and working towards One-Arm Chin-ups. Besides this, in real life, a rowing motion almost always requires intense core stabilization from the abdominal muscles.
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.bodyweight-strength.com
The exercise is essentially a blend between two exercises: the Renegade Row and the One-Arm Dumbbell Row. To perform it, you will place one hand on a bench with your feet out behind you spread to at least shoulder width. Place a dumbbell on the floor next to the bench and grasp the handle of the dumbbell with your free hand to perform rows with it. Pull the dumbbell up to armpit level and retract your shoulder fully as you pull the dumbbell in. After completing the rep, lower the dumbbell until your lat and bicep receive a stretch and then pull the dumbbell up again into the next rep.
Do not let the dumbbell touch the ground between reps. The dumbbell (and the side of your body that is doing the pulling) will be suspended over thin air throughout the entire exercise and it will require you to tighten your core with tremendous abdominal pressure during the entire lift in order to control the weight and keep from falling over. In this way, your core and your pulling muscles will learn to work together naturally which is very functional and will assist you in mastering Bent Rows and working towards One-Arm Chin-ups. Besides this, in real life, a rowing motion almost always requires intense core stabilization from the abdominal muscles.
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.bodyweight-strength.com