Bent Over Row With Core Twist And Dumbbell, Single-Arm

General And Specifics

• in opposite to the Bent Over Row With Dumbbells, here the core is involved more

Starting Position

• grasp a kettlebell or a dumbbell
• for a better standing, the feet are staggered a bit
• bend the knees a little
• bend the upper body over to 45 degrees and put the free hand onto your knee to support yourself
• your back is straight, your head is the extension of the spine
• the arm is almost completely stretched, the weight is hanging down
• the palm of the hand points to your body
• brace the abs

Correct Execution

• bend the arm and pull the weight up to the lower side of the thorax
• in the last third of the movement, turn your upper body up following the motion of your arm
• hold the final position for a moment
• afterwards, invert the motion
• rotate the upper body down again an bring the weight into the starting position slowly
• make sure that the arm is not fully stretched at the lowest point
• do several reps with one arm, then switch sides

tip for the workout

• impede the exercise, lay the free hand onto your back instead of supporting yourself with it