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Yearlong (Ph X-A, W II)

3a One-Arm Row

Sets: 3 Reps: 8-12

Grab a dumbbell in one hand, and rest one hand and one knee on a bench. Let your arm hang straight down. Keeping your lower back in its natural arch, row the weight until it touches your side. Reverse the motion to return to the starting position. Perform all your reps with one arm first, and then switch arms and repeat.

  

Exercise Step: 

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