One Arm Row

(2-Point Contact on Bench)

Preliminaries:

-You will need a flat bench or a picnic bench, if doing this at home.

-It is not recommended to kneel on the floor, due to the weight touching the floor before the arm is fully extended, this will decrease the range of motion.

Instructions:

-In the video shown here, she is placing her left hand and right knee on the bench and holding a kettlebell (or a dumbbell) in your right hand.

-Your left leg is extended (as shown), but your low back is not arched.

-Pull weight up to your waist by bending your elbow. Try to initiate the lift by pulling from your shoulder.

-Hold at the top for a second, and lower weight back to starting position, repeat on other side.

-Make sure your left shoulder blade does not collapse, this will force your serratus anterior muscle to work harder. This muscle is important for shoulder health.

Progressions:

-Although the video clip shows the left leg off the floor, if you are a beginner, you may want to place it on the ground.

-Lift heavier weight.

-Place less of your shin on the bench.

Common Mistakes:

-Shoulder blade collapses on the side the hand is holding bench.

-Leg that is off the bench is extended too high causing your back to arch.

-Shoulder shrugs toward ear when lifting weight. Keep shoulder down when lifting weight.