Active living : Bodydoctor Fitness


HOME	WHO WE ARE & WHAT WE DO	PRODUCTS & PERSONAL TRAINING	NUTRITION & HEALTH	KIDS FITNESS	PRESS & TESTIMONIALS	BODYDOCTOR ARCHIVE

	Exercise: Shoulders - One Arm Row (Free Weights)

			Dumbbells Flat bench

			Position yourself over bench lengthwise with right knee bent and resting on the bench. Place right arm on the bench for support. (Do not lock elbow.) Keep back straight. Hold dumbbell with left hand, palm facing the body. Extend left arm and reach down toward the floor.

			Pull dumbbell upward in a straight line, toward the armpit. The elbow should bend, point to the ceiling and stay close to the body during lift. Pause; slowly lower weight to starting position. Repeat. Repeat on other side.

			Exhale while lifting; inhale while returning to starting position. Avoid holding your breath.

			Strengthens the shoulder, upper back and front of upper arm (deltoids, latissimus dorsi, teres major, infraspinatus, biceps)

			This exercise may be done on the floor. Place left knee and right foot flat on the floor. Rest right arm on right thigh. Hold dumbbell in left hand. Keep back straight at approximately a 45 degree angle. Execute the exercise. Repeat on other side.

			Do not hyperextend (lock) supporting elbow. This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.

			Use slow and controlled movements. Keep abdominal muscles contracted to hold torso stable.