single leg dumbbell row

The Single-Leg Dumbbell Row is an excellent way to work the back side of the body (back, glutes, hamstrings), making it a great posture exercise.  Plus, with it being a single-leg exercise, it’s going to challenge your body’s ability to balance and stabilize.

Keep in mind that the dumbbells you decide to use shouldn’t be so heavy that you’re having trouble balancing at all. If you’re feeling some strain on your lower back during this move, go down a size and see how that feels.

How To Do It:

  • Grab a set of dumbbells and hold them at the waist as you position yourself on one leg
  • Slowly bend (hinge) forward at the hips making sure to keep your back flat
  • Extend your other leg back to help counter-balance yourself
  • Your eyes should focus forward as you keep your chest up
  • Slowly pull (row) the dumbbells up to your rib cage while maintaining balance on your single leg
  • After a brief pause, slowly lower the weigh back down and perform 6-12 reps
  • Repeat on the other leg

 

Helpful Tips:

  • At the top of the movement, squeeze your shoulder blades together.
  • Control the weight on the way down to maintain good form.
  • Breathe out as you pull the weight to the chest and out as you slowly lower it.
  • To help with balance, focus on keeping weight into the heel and not your toes.
  • Stay flat through the back – do not round at the shoulders blades,


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