This is a simple dumbell row
exercise with a not-so-simple twist...instead of rowing
them both up at the same time, you'll be alternating the
rowing of each dumbell so you not only hit your back and
arms, you get great cross-tension through the entire core
and lower back area.
This is a very powerful concept
- in real life and athletics, you'll rarely find an event
where both arms operate in unison. This exercise works with
that tendency to develop the core and the back.
You can use lighter weight
and go for higher reps with this one but in this demo, I
wanted to show that you can use heavier weight and really
challenge your core strength while hitting your back.
In the first part of the video,
I'm using 85 lb dumbells. In the second part, I increased
it to 105 lb dumbells - that's GREAT core training, believe
me!
One KEY thing with this exercise
is to plant your feet right together - and I mean RIGHT
together. They should be touching. This is much easier for
performing the rowing movement because your legs won't get
in the way then.
So start by rowing up with
the left arm.
As you lower the left dumbell,
start to row the right one.
Row up all the way with the
right, while the left is at the bottom.
Repeat!
It's like a see-saw kind of
idea where as you row one, you lower the other. This is
what puts the cross-tension on the core.
Very effective for hitting
the back AND the abdominal area.
