One Arm Dumbbell Rows
EXECUTION
Working with the right arm, start with the arm straight, holding the weight in front of you with the right side of the back in a pre-stretched position.
Concentric contraction: Breathe out as the dumbbell is pulled up and then pause.
Eccentric contraction: Breathe in. Lower the dumbbell under Control (2-4 seconds) until the arm is straight and the right side of the back is in a stretched position. Repeat until the desired number of repetitions is completed. (Change to the opposite side of the bench grasp the dumbbell with the left hand and repeat)
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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