Single Arm Row

Single Arm Row




  • Stand to the left of a bench holding a dumbbell in your left hand with your palm facing in
  • Place your right hand and right lower leg on the bench
  • Lean forward at the hips and place right hand on the bench while keeping your abs tight and your back straight
  • Pull the dumbbell straight up bending your elbow until the dumbbell reaches your chest
  • Keep your elbow pulled into your side
  • Hold for one second and lower arm to return to start position
  • Complete all reps on left side before completing on the right

Renegade Row

Rennegade Row




  • Place two dumbbells on the floor about shoulder-width apart
  • Lower to full plank position holding onto the grip of each dumbbell
  • Keep your body in a straight line by keeping your neck in neutral position, contracting your abdominals and contracting your glutes
  • Pull one dumbbell straight up, bending at the elbow, until it reaches chest height
  • Hold for one second and lower back to start position.
  • Repeat the movement with your other arm.
  • Continue alternating arms until muscles are fatigued or form can no longer be maintained

Bent-Over Row

Bent Over Row

  • This exercise can be done with a barbell or dumbbells
  • To start, stand straight up holding a barbell in front of your thighs with a shoulder-width grip and palms facing in
  • Bend forward at your waist keeping your back straight and abdominals contracted
  • The barbell should be close to your level of your knees. This is start position.
  • Without moving your torso, pull the barbell up towards you (at the level of your navel), drawing your elbows directly back and keeping them close to your body
  • Hold for one second and lower the barbell back to start position

Lat Pulldown

Lat Pulldown

  • Sit on the seat of a cable station with your feet planted on the floor
  • Hold the bar with an overhand grip and your hands about shoulder-width apart
  • Keep your back straight and your torso stable by pulling your abdominals in
  • Using the muscles of your upper back and keeping your shoulders away from your ears, pull the bar down until it reaches just above your chest and your elbows are at your sides
  • Hold for one second and return to start position with controlled movement

Superman Lat Pull





  • Lie on the floor with your arms extended in front of you and your legs extended behind you
  • Simultaneously lift your arms, chest, and lower legs off the floor
  • With your arms fully extended and your neck in neutral position, pull your shoulders blades together by pulling elbows back until they form 90 degree angles and are at chest level
  • Hold for one second, straighten arms until they are fully extended and lower body back to start position



Photos courtesy of WORKOUTLABS.COM

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