Holding a dumbbell in each hand ... hamstrings to hold the posture of a normal bent-over row,' says Laidler. 'You’ll be better off with a single-arm row until you get the flexibility.'. Begin ...

Then draw the dumbbell towards your waist ... Rather than alternating, try single-arm sets of bent-over rows to increase time under tension on the same arm. Using an underhand grip on a bent ...

One of the great things about rows is there are lots of variations: the barbell bent-over row, single arm rows ... like a single arm dumbbell row). “Depending on the weight of the load, rows ...

Good for: toning the arm, building solid back muscles The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest ...

Being bent over moving ... Why: This is one of the first variations novice lifters learn. You simply hinge forward, place one arm on a bench or rack for balance, and grasp a dumbbell in the ...

You can start right here with week 1, or click here to head to the Dumbbell Club homepage tp view over one years worth ... Repeat on your left side (each row equals one rep).