Bowflex SelectTech 220 Dumbells - Manual (Page 25)

23
Back Exercises
Single Arm Row — Alternating Rows
Wide Rows
START ACTION
START
• While standing holding the
dumbbells, lean forward at the
hip allowing the arms to extend
directly in line with the resistance.
• Keep your spine in a stable
position.
• Rotate the shoulder so that you
palms are facing behind you.
• Allow your arms to bend as you
go, move your elbows outward
and backward keeping a 70-90
degree angle between your upper
arms and your torso.
• Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
FINISH
START ACTION
START
• Put one knee on the bench and
place the other foot on the floor
directly under your hip.
• Place free hand on the bench
slightly in front of you in a
position that allows you to
stabilize your upper body.
• Allow the arm with the dumbbell
to hang straight down, while
maintaining control of your back
and shoulder.
• Hold dumbbell in a neutral grip
with your palm facing the bench.
• Initiate the movement by pinching
your shoulder blades back, while
simultaneously moving your
elbow backward, then upward.
• Continue moving the elbow up,
slightly above the height of your
trunk while keeping the forearm
lined up under the elbow.
• While controlling the resistance,
lower the arm back to the starting
position letting the shoulder blade
slide forward without slouching.
FINISH
Muscles Worked
Latissimus Dorsi, teres minor, posterior
deltoid and biceps
Bench position
Flat
Success tips
• Stabilize your body in position so the
effort is focused on your lat as you lead
the movement with extending your
elbow upward.
• Keep the dumbbell lined up directly
under your wrist and elbow when
doing the movement.
• Keep your spine aligned, abs tight and
a slight arch in your lower back.
• Do not let your spine rotate side to
side, keep the shoulder at equal height
during the movement.
Muscles worked
Rear deltoid, rear portion of the middle
deltoid, posterior rotator cuff , upper lats
and teres minor
Success tips
• Place the feet in a comfortable
shoulder width position.
• Keep the chest lifted, abs tight and a
very slight arch in the lower back.
• Lean forward slightly at the hip while
keeping the upper body in alignment.
• Your forearms should always point in
the direction of the dumbbells.