Row With Rotation - Free Weight
Other types of Row With Rotation: Machine Resistance Tube Stability Ball
Put your left knee and hand on a bench (or you can keep both feet flat on the floor) with right leg bent and right hand holding the dumbbell. Your arm should hang perpendicular to the floor. Start with your knuckles facing the ground and palm facing your leg.
Lift your elbow towards the ceiling, rotating your elbow away from your body as you lift so that it ends at shoulder height ata 90 degree angle from your body. Slowly reverse to starting position rotating as you lower your hand.
Middle and lower trapezius, Infraspinatus, Levator scapulae, Rhomboids, Posterior and lateral deltoids, Teres minor, Brachialis, Brachioradialis,
TIP: Keep your spine in neutral alignment. Take your focus to the floor when you bend forward to keep the back of your neck lengthened.
Variations for Row With Rotation
This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. You can load a heavy amount of weight on the bar with weight plates.
When you work one arm at a time, you can concentrate on your form and on each arm independently. Keeping your spine neutral throughout the exercise works all of the muscles of your back and rear shoulders.
This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. It is advanced and must be done with properly warmed up muscles.
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