Make your own free website on Tripod.com

RIPT EXERCISE DATABASE


Home
KETTLEBELL
BARBELL
BODYWEIGHT
DRILLS
DUMBBELL
FOAM ROLLER
FREE MOTION
MEDICINE BALL
REACTIVE
STABILITY BALL
TUBING

1-Arm DB Row

staggered2cut.jpg
staggered3cut.jpg
Benefits :
  • Integrated total body training with an emphasis on back and core for strength and improved function in the pulling motion.
  • Great exercise to teach the co-contraction of the core/hip/posterior shoulder girdle musculature to pull, while maintaining balance and stability.

Preparation :

  • Stand with feet in a staggered stance.
  • Grasp the dumbbell with a neutral grip (palm facing body).
  • Bend the knee slightly and bend forward at the hip joint between 60 to 90 degrees to the floor.
  • Keep a neutral spine alignment.
  • Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine.

Movement :

  • Adduct the shoulder blades toward the spine and pull the elbow straight back drawing the dumbbell into the abdominal area.
  • Slowly lower the dumbbell to the starting position.
  • Keep the wrist straight throughout the movement.
  • Maintain alignment and stability while lowering the dumbbell.
  • Repeat the movement for the desired amount of repetitions.
RIPT = Results-based Integrated Physique Training
Sarah E. Rippel, BS, CPT
(225) 326-2317