Dumbbell Rowing Exercises

Photo Credit: LocalFitness.com.au
Dumbbells aren’t just for biceps and triceps curls! You can use your dumbbells to help tone and strengthen your back muscles while strengthening your arms and chest. Dumbbell rowing exercises strengthen the muscles of the upper back, shoulder and help improve joint flexibility for a greater range of motion in the shoulder area. If you have a rotator cuff injury, see your doctor before attempting dumbbell rowing exercises. 
A one arm dumbbell rowing exercise is performed by holding a 2 pound or 5 pound dumbbell in your left hand and kneeling on a bench with your right knee. Support your upper body by placing your right palm on the bench in front of  your knee. Plant your left foot firmly on the floor. Hold the dumbbell in an over-hand grasp with your palm pointed toward your body. Keep your arm close to your body and pull your elbow up and back. Hold for 2 seconds and then lower the dumbbell back down. Try to keep your back straight during this exercise and don’t forget to breathe. Exhale on the lift and inhale on the lowering of the dumbbell. Do 20 repetitions on each side. 

Inverted dumbbell rows are performed lying on an elevated exercise bench. Lie across the bench so that your body weight is supported by your lower abdomen and your hips. Hold a dumbbell in each hand with your palms facing each other. Squeeze your abdominal muscles and lift both dumbbells toward your chest. Keep your arms close to your body and don’t allow your elbows to flare out to the sides. Keep your back straight during this exercise. Lower the dumbbells back toward the floor, but don’t allow them to touch the floor. Repeat this exercise for 20 repetitions. 
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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