Strength Training Workout - Dumbbell Row Exercises

Kenny Carrington: Hi! I am Kenny Carrington; I am the Director of Velocity Sports Performance in Alexandria. I am here with upper body strength, and training with a pro, Donna The Animal Wilkinson is here to demonstrate the dumbbell row for us today.
Couple of things that we are going to work on, one hand is going to be down on the bench. So, again, we are going to work on low core stability at the same time. When the leg on the same side as the hand that's on the bench is going come straight out keeping the ankle dorsiflexed so the toe should be pointing straight down. She is going to grab her weight with the other hand, keeping the back nice and flat kind of an athletic position with the other leg, pulling the weight to her hip.
Eight times, working on the back muscles, the middle trap, posterior deltoids and still working on that core work trying to the keep the hips flat. She is going to do eight each arm, so as she has done eight she is going to switch to the other side of the bench and do eight on the other side.
Now, because this is a back exercise we are going to make sure we keep our reps from eight and above because the fact that our backs are made up of smaller muscles so we are going to make sure that they are more endurance muscles, so they are not power muscles. So, we want to make sure that there is to be able to last over a long period of time so if you are running a race you want to make sure that they are strong enough to keep your posture for the entire race and not breakdown after four or five steps.
So, that was the first set. That was the warm-up set. We are going to move to a heavier weight for the second set still doing eight reps in a good posture, nice tight core, legs staying extended okay. Making sure that elbow stays in pulling the weight right to that hip so like you are starting a lawn mower. There you go. This is going to be the last set for the right side.
Now, we will work in the core strength and the back strength we are also getting forearm grip strength at the same time too because of the weight. Excellent, okay, and that ends our segment for the row.


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