Tuesday, March 10, 2009

Exercise of the Week: One Legged Bent Over Row

How many people do you think hit the gym with the goal of seeing slow and steady results?

Probably no one. 

Today's world wants everything quickly and efficiently. That's why this week's exercise - the one legged bent over row - works more muscles at once than most people's full workouts!

It works the lower, middle, and upper back as well as your shoulders and biceps while also working the glutes, hamstring, and calf on the standing leg. Not to mention, it works to improve your balance, coordination, and flexibility. What more could you want?


Start by holding a dumbbell in your right hand. Balancing on your right leg, hinge forward from the hips until your back is as close to flat as you can manage. Raise the back leg as high as possible and stabilize by contracting the glute and hamstring muscles of that leg. 

While maintaining a flat back, pull the dumbbell up in a rowing motion, driving the elbows as far back as possible. Hold this position for a second, and then slowly lower to the straight arm position, while maintaining a flat back. (Dropping the weight too quickly will not work the muscle in reverse and could result in losing your balance.)

Do as many reps as you can, then do the same amount of reps on the other leg. Remember to start with a light weight until you get the hang of it, and then you can add heavier weight.

Make it easier:

If you are finding it difficult to balance you can try performing it without weights. You can also place your back foot on something for balance like a chair or bench.

Make it harder:

You can always add weight. You can also try placing dumbbells in both hands and rowing with both arms at the same time.