Dumbbell rows

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One Arm Dumbbell Rows are done by taking one dumbbell in either the right or left hand (whichever side you wish to exercise first) and placing the elbow of the hand that is not holding the dumbbell on the knee of the same side of the body. Leaning forward on the knee, standing in a wide stance with the foot on the same side as the dumbbell back and on the toes, begin pulling the dumbbell up toward your midsection. Continue pulling upward as far as possible. Allow the dumbbell to descend in a controlled manner back to the original position. Begin the next repetition by pulling the weight back up. This exercise is often called "Lawn Mowers" or "Chainsaws" as the movement mimics starting a lawn mower or chainsaw. Finish the repetitions or allotted time to exercise on one side before beginning the other side and then do the same number or time for your other side.

You can also lean forward placing your knee and hand on the side opposite the dumbbell on a bench when doing this exercise.

You may also choose to hold a dumbbell in each hand and do both sides at once. This is much harder, yet much more time efficient. You will probably have to choose a lighter dumbbell than you would use for a one arm dumbbell row.

Bent Over Dumbbell Rows are done by grabbing equal weight dumbbells in each hand and bending at the waist forward to about 45 degrees. You may lean further forward if you like. Make sure you don't round your spine as you bend forward. Keep your spine straight as you bend forward at the waist. Allowing the dumbbells to hang in front of you keeping a slight bend in your knees pull the dumbbells up to your abdominal area. Allow the dumbbells to go to the outside of your waist as you pull the dumbbells up as far as you can. Now allow the dumbbells to descend back to their original postition, hanging in front of you in a controlled manner. Begin your next repetition by pulling the dumbbells back up.

Dumbbell rows are a good exercise for kids

Keep the weight light and emphasize good form

Alternative exercises:

Pull Exercises
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