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Exercise Benefits With Proper Form & Technique

Bent Over Balance Row With Support, Single-Arm

(4.25)
through 4 votes
Human
muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists:BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, GlutesMuscle
required:Dumbbell, Kettlebell
optional:Seat
fitness level:Normal
exercise type:Strength
Variations available (27)
Starting PositionExecution

General And Specifics

Starting Position

  • take a dumbbell or kettlebell with one hand
  • the legs are hip width opened at first
  • bend over and stretch out one leg backwards (same side like the weight)
  • rest the free hand on the seat area
  • the upper body is nearly parallel to the floor
  • the arm which holds the weights is slightly bent and hangs down
  • the supporting leg is bent a bit, too

Correct Execution

  • pull back the shoulder blade and bend the elbow
  • row up the weight
  • the elbow leads the motion and passes the body closely and for the final position, the weight reaches the torso
  • hold up the weight for a moment, then lower it until the arm is almost stretched
  • the body remains inactive, the back upright
  • repeat rowing on one side several times
  • switch sides