The weight that you choose is up to you, and can vary widely with the number of sets and reps you plan to do and your experience with weight training. For beginners, try starting with 5—20 lb 2. If you lift weights regularly and are learning one-arm dumbbell rows to expand your repertoire, try using 20—40 lb 9. Place your right knee on the flat exercise bench. Exercise benches at your local gym will be about 3 feet 0. Standing with the bench on your right, lift your right knee and place it on the bench.
Bend forward at the waist to get into a good lifting position. Reach forward and grab the front of the bench with your right hand. Straighten your back and keep your head facing downward.
Keep your shoulders and hips square to use your core muscles and avoid twisting your body. Part 2. Lift the weight directly up to the side of your torso. Exhale as you lift. You can lift until your elbow is elevated above your back with light weights to exercise middle- and upper-back muscles. With medium to heavy weights, pull the weight to the level of your body and no further. Clench your back muscles while holding the weight at your chest. When the weight is at its highest point, hold it at the level of your chest for seconds.
Lower the weight back down to the floor slowly. Keep your back muscles clenched and lower the weight to the position you started from. Never drop the weight and let your elbows snap or your shoulders slump from the falling weight. Keep the weight under control at all times. Perform 5—8 reps over the course of 3—4 sets. If you prefer to build endurance, do about 12—15 repetitions for sets using light weights.
If you feel exhausted by your final rep, take a longer rest period. Switch so that your left knee is on the bench and lift with your right arm.
Keep your back straight and your face looking downward to maintain good form. Use your back muscles to lift the dumbbell 5—8 times, and complete 3 or 4 sets of lifts. Part 3. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles.
Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side. Stand with your feet shoulder-width apart and hinge at the hips to lean over the bench on one hand, pushing your bum back and keeping your back straight.
Row the weight up,making sure that only your arm — not your torso — moves during the exercise. Switching out the bench for an unstable inflatable ball is surefire way to increase the work your core has to do to keep you still while you perform your rows. Our dumbbell row standards are based on , lifts by Strength Level users. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.
For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. These male standards were last updated September and are based on 58, filtered lifts. These female standards were last updated September and are based on 11, filtered lifts. Find us on Facebook.
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