Exercise of the Month April 2008

Single Arm Row with Rotation
Fitness Level: General / Advanced

Single Arm Row with Rotation

Start Position

Carefully tie the dyno-band to a pillar or a door handle. Hold onto the dyno-band with your right hand and step away from the door. The further away from the door you position yourself the more intense this exercise will be. Stand in a split stance position with your left leg forward and right leg behind. Both feet should be facing forward and your back heel should be lifted off the floor. Your body should be in a perfect spinal alignment with your right arm outstretched in front of you in line with your chest, while your left arm is bent back with your hand level with your shoulder.

Action

Draw your abdominal muscles in towards your spine. Then using the muscles of your upper back pull the dyno-band backwards until your hand becomes level with your shoulder. As your right arm is moving backwards straighten your left arm out in front of you, so your arms have changed positions. At the same time as your arms are rotating position there should be a weight shift in your lower body from the front leg to the back, and your back foot should rotate so that your foot is at a 90 degree angle. Slowly return back to the start position and repeat. Repeat using both arms.

Benefits

The single arm row with rotation is a wonderful ‘big bang’ exercise. This exercise’s primary aim is to strength the muscles of your upper back and arms, but at the same time is also bolsters your inner core, obliques, and legs muscles.

Back

"... finding a good personal trainer to work with has not been easy."
Fenella Lemonsky
Read More

"The sessions are enjoyable and an ideal antidote to monotonous, demotivating sessions in the gym."
Lesley Chen
Read More

"My fitness levels have drastically improved and my shape is changing for the better!"
Robyn Bryson
Read More

"Rob manages to make me enjoy it and somehow fit training into an over crammed life."
Joanna Page
Read More

"Amelia's helped me to discover what a difference eating the right food can make to your life."
Danny Trickett
Read More

"Danny has the ability to give you a hard workout without you hating him!"
JJ Ofer
Read More

"I have been working with Amelia for six months and I am currently the fittest I have been for five years."
Stephen Pegg
Read More

"Our sessions are varied and good fun - but, they also stretch me."
Sharon Hughff
Read More

"Since starting training my whole approach to fitness, diet and lifestyle has changed all for the better."
Alison Barcley
Read More

"After two babies, I have a flat stomach again without having had to do any boring sit ups."
Annette Caseley
Read More

"Even after a hard day's work I look forward to my training session and the energy boost it brings."
Rachelle Morton
Read More

"Amelia has made a massive improvement to the benefit I get from my training effort."
Steve Townsend
Read More

"My fitness has now vastly improved and I am now far more confident with exercising between our sessions and living a more healthier lifestyle."
Damian Belson
Read More

"Amelia is a gifted instructor who never allows her classes to get predictable or boring."
Richard Compton-Miller
Read More

[ Site Map | Links & Resources | Contact Us & Prices | Home ]
© 2007 Benefit Personal Training | Web Design by Digital Remedy