This is a great exercise
for not only working the back but developing core strength
and stability as well.
You're basically combining
a one arm dumbell row with what looks like a one arm
plank exercise (the ab exercise where you rest on your
elbows and toes while keep your body straight).
Anyway, with this one,
you're going to need a bench or other solid object (something
that will NOT move) - I used a bench and just braced
it against a wall so there was no possibility of sliding.
Now get a moderate weight
dumebll - something you could do the normal one arm
dumbell row with for at least 12 to 15 reps. Set the
dumbell on the floor to start.
Set your hand on the end
of the bench then walk your feet back until you're almost
horizontal. You want to keep some bend in your hips
to help form a natural arch and help with bracing your
body.
Here's the start position
- two feet down and fairly close together. I keep them
close together to increase the rotational torque on
the abs, which creates a greater tension in the rotational
muscles of the core (transverse abdominus and obliques).
With the feet wider, there won't be as much rotational
torque.
Now just row up!
Do a few reps on one side
then switch hands.
Once you get comfortable
with that one, you can get more advanced and just be
on one foot.
The foot that is down
should be the same side the weight is on, e.g. if you're
rowing with your right hand, be on your right foot -
otherwise you'll fall over.
The switch to the other
side.
I found this to be an
excellent overall upper body exercise. In addition to
working the back and core, you're also hitting the chest
(while supporting the body) and the triceps and shoulder
of the braced arm. There is even a little leg tension
involved.
It's a good one!
