This Video is taken from my GB Challenge Series of Apps
Audio for Single Leg Dumbbell Row Video
Let’s move onto the Single-Legged Row. This exercise, we’re working the back of the body, very important exercise for your posture. It is a Single- Legged Row, so you are going to be standing on one leg.; it’s going to challenge your balance a little bit. This is how we do it.
Just grab your dumbbells. You want to position the one leg, first of all, because you’re going to be standing on that one foot. Nice soft knee, here. Forward bend at the hips, keeping the back nice and flat. Use the back leg for balance. From here keeping the chest up and looking directly down towards the horizon, you’re going to pull the dumbbells up towards your chest, keeping your elbows out, and then drop them down. Up again, and down.
At the top, you’re going to squeeze your shoulder blades together. I squeeze at the top, and then come down. You come down slowly; don’t just drop the dumbbells down. It’s a slow, controlled exercise. Remember, we’re keeping the back flat the whole time. It may also help to make sure you keep your weight on the back of your heel, on the back of your leg, of the bottom here, and not on the front toe. The biggest mistakes I see with this exercise are people leaning forwards from the back. Make sure you keep the upper back and your lower back in a nice straight line. Don’t round the back, this way.
That’s the Single-Leg Row. You’re going to perform 10 repetitions on the one leg, change legs, and perform another 10 on its side. It’s a tricky one. A bit of balance involved. You got to work hard with the core to keep things nice and straight. Practice it, and its well worth the effort.