If you've become bored with the single arm dumbbell row, you can vary your routine and save yourself some time by involving more muscles in your arm routine. Substitute in a pulley row to use more of your stabilizing muscles or use an incline bench for a double arm row for a time-saving workout.
Perform a pulley row to challenge your core during single arm rows and challenge more stabilizer muscles during double arm rows. Choose an attachment for the pulley for a one-hand row. Set the correct weight and place the pulley down low. Hold the pulley handle in your right hand and place your left hand on your left thigh. Stand tall with your feet hip-width apart and knees slightly bent. Compress your abdomen and pull until the heel of your right hand comes to your lower right ribs. Exhale as you pull. Keep a straight spine and don't allow your torso to twist. Switch hands. Also try a double arm pulley row. Choose your favorite and perform three sets of 15.
Cambered Bar Row
A cambered bar is a barbell with a bend or curve in the middle between the two grip points. The bent portion fits around your shoulders in squats, around your chest in a bench press or underneath a weight bench for rows. This bar provides more range of motion and allows you to perform a prone double arm row. Substitute a cambered bar row for a single arm bent over row. Use the bar by itself or place weights on each end and secure it with brackets. Place the barbell on the floor under the bench. Lie prone on the bench, hips bent around the end. Perform a double arm row by lifting the bar toward your ribs.
Incline Bench Double Arm Row
You can work from any angle you want and work your lats and traps thoroughly with incline bench dumbbell rows. Set your bench to an incline position and stand with your chest toward the cushions. Place the balls of your feet at the horizontal metal floor supports. Hold your dumbbells at a downward angle, end-to-end, and pull them up toward your sternum for an upward row. Notice the muscles between your shoulder blades engaging. Start with your arms horizontal and row towards your ribs. Notice the back muscles at the base of your shoulder blades engaging. Your anterior, medial and posterior deltoids are also engaged. Choose your favorite incline position and direction of pull. Do three sets of 15 reps.
Stretch Band Row
A stretch band is portable and convenient. You can loop it around any stable object and perform double arm or alternating single arm rows. Hold the handles in a thumb's-up position and pull the heel of your hands to your hip bones for low back work. Pull toward your belly button for mid back work and pull toward your sternum for upper back work. Do all three or choose your favorite. Perform three sets of 15 repetitions for best results.
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