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Strength And Conditioning

Dumbbell One-arm Row & Suspension Row

Dumbbell One-arm Row & Suspension Row
Published: 2021-02-22

John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing dumbbells and suspension strength training equipment. Utilizing Dumbbells & Suspension Strength Training Equipment can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.

Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.

The Dumbbell One-Arm & Suspension Row develop the muscles of the upper back, rear shoulders, and frontal arm muscles.

 

Dumbbell One-Arm – Adjust a multi-purpose bench to a slight incline. Place the opposite arm near the top of the bench and opposite leg along the back of the bench with foot firmly on the ground. Place the knee on the same side towards the middle of the bench. Grasp a dumbbell and with arm straight lift the dumbbell from the floor until shoulders are even in height, tilt front end of dumbbell slightly. Pull the dumbbell by bending at the elbow to the side of the ribcage, keeping the arm close to the body. Lower the weight to the starting position with control, stopping when shoulders are even in height. After completing all the reps on one side, repeat on opposite side.  

Suspension Row – Grip the handles with a neutral grip (palms facing each other). Assume an angled supine lying position. With the arms extended flex the elbows and pull the body upwards with control until the handles are even with side of the chest. Lower the body to the starting position with the arms fully extended.

Dumbbell One-Arm – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.

Suspension Row – – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 10 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.