As seen in the video, the one arm
dumbbell bench row can be a very useful exercise for upper back strength and development.
Coach Shreck demonstrates the proper technique for a one arm
dumbbell bench row.
Not exact matches
That being said, you'll benefit the most from including more compound exercises like
bench presses, squats and
dumbbell rows in your training program.
Tuesday
Bench reps 6 sets of 2 reps @ 80 % 1RM
Dumbbell rows 5 sets of 6 - 10 reps Overhead press3 sets of 6 reps @ 60 % 1RM Face pulls 3 sets of 12 to 15 reps
Try doing a few explosive sets on the big movements such as
bench press, leg press,
dumbbell rows, but use relatively light wight — about 40 % of your 1RM.
Incline Barbell
Bench Press 3 x 8 reps Barbell
Rows 3 x 8 reps Dumbbell Bench Press 3 x 12 reps Cable rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps Cable
rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20 reps
Examples of mid-range movements are: leg press, bent - over barbell
rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps curls, dips and pull - ups.
As one - arm
dumbbell rows are performed in a bent - over position, you have one leg and one hand on a
bench, creating stability and balance which allows you to freely focus on achieving the best contraction possible.
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15 Upright
row (hands shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French
bench press on a flat
bench 2 x 10 - 15 Cable
row 2 x 10 - 15
Dumbbell bench press 2 x 10 - 15
Dumbbell shoulder press 4 x 8 reps in a superset with Pull Ups 4 x 8 - 10 reps Barbell
bench press 4 x 8 reps in a superset with Bent over barbell
rows 4 x 8 reps
A1
Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell
Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar
row or a chest supported
row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
Squat — 1 × 20 (do as many warm up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20
Bench press — 2 x 8 - 10 Bent over barbell
rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell curls — 1 x 15 Crunches 2 x 20
The exercises which are most suitable for partial reps include the
bench press, squats, deadlifts, barbell and
dumbbell curls, barbell shoulder press, dips, close grip
bench, pushdowns and bent - over
rows.
A good start would be to concentrate on:
bench press, incline
bench press, shoulder press, squats, lunges, deadlifts, chin ups, barbell and
dumbbell rows.
Bent Over
Dumbbell Row For this exercise you will need a dumbbell and a workou
Dumbbell Row For this exercise you will need a
dumbbell and a workou
dumbbell and a workout
bench.
On chest day, I like that you can do
bench press and
dumbbell rows on the same
bench.
If you do not have a
bench than you can do a bent over
row by placing your free hand on the
dumbbell rack or just bend over so you are
rowing against gravity.
These types of exercises include the
bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations),
rows (bent over barbell /
dumbbell rows, t - bar
rows, seated chest supported
rows, etc.), pull - ups, dips, and overhead presses.
I'd recommend 2 - 3 minutes for the bigger stuff (
bench press, squats, deadlifts, barbell
rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises, lateral raises, leg curls,
dumbbell flyes, etc.).
Normal supersets are when you do two exercises in a
row without taking any rest in between, e.g.
dumbbell bench press then immediately to flyes.
Currently, I
bench and
row 50 pound
dumbbells for 50 reps, up from 20's when I started.
I am thinking 1 - 2 sets of 25 - 50 reps of bulgarian split squats,
dumbbell bench press and machine
rows.
What would be an admirable goal for 50 reps in the
dumbbell row and
dumbbell bench press?
Currently I am stuck at 46 reps in the
dumbbell bench for four workouts in a
row, after having been able to add one rep per workout previous to hitting this wall.
I use
dumbbells, so I use a hammer grip for
bench press and bent
rows, but if you're using a barbell, a wide, supinated grip works best.
Routine 3: Medium — Heavy Weight Warm - up
Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell
Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
I'm doing squats, ez bar curls,
dumbbell bench and bent
rows one day... and deadlifts, seated press and shoulder - width upright
rows only to bottom rib on the next day.
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then seated cable
row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then bent over
row Bicep curls then tricep push down Squats then military press
However, the focus of the workouts was still multi-joint compound exercises first (such as squats,
bench, lat pulls, barbell
rows,
dumbbell rows, etc), but in higher rep, high volume fashion.
Dumbbell Exercises for the Back 2 Arm
Dumbbell Rows 1 Arm Standing
Dumbbell Rows 1 Arm
Bench Dumbbell Rows
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high
bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell
row 1 x 8 - 12 French press with EZ bar on decline
bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell
row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Bench presses 4 x 10, 8, 6, 6 Incline
dumbbell presses 3 x 8, 6, 6 Wide - grip chins 3 x 10, 8, 6 Barbell
rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell presses 3 x 10, 8, 6 Upright
rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30
«You could go in and do two sets each of incline
dumbbell press, flat
bench, chinups,
rows, front squats, and RDLs,» says Ferruggia.
Everyone went out purchased a
row machine, treadmill, full set of
dumbbells, barbell and weights and a
bench, right?
75 Degree Incline DB
Bench Press DB
Bench Press One Arm
Rows DB Pullovers Bent Over Lateral Raises DB Upright
Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels) Lying Leg Curls Calf Raises
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat
bench dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright
row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm)
row on high
bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm)
row on high
bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Modified Giant - set: Rear Delt
Rows (performed like a reverse
bench press) 2 sets (Rest 45 seconds) Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 sec
bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip
Bench Press 2 sets (Rest 45 sec
Bench Press 2 sets (Rest 45 seconds)
The
dumbbell shoulder press and seated
row appear to be reliable options, but the barbell shoulder press,
bench press, upright
row and incline lat pull - down are good alternatives.