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Single-arm Dumbbell Row (3 sets + 12 reps per arm) Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.) B1. Seated Leg Extension (3 sets ...
Row (weight-lifting) In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a cable seated row, barbell upright row, dumbbell bent-over row, T-bar rows, et cetera) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as ...
Two-arm dumbbell bent-over-row: [1] The barbell is replaced by two dumbbells, one for each hand. Pendlay row: [1] [3] named after Glenn Pendlay; the back is parallel to the ground and the weight lifted from the floor. Yates row: [4] [1] named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row ...
Upright row. The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids.
Bicep curls can add size to your upper arms while improving grip strength. Hold a dumbbell in each hand, keep your elbows close to your body, and curl the weights upward. Perform four sets of 12 ...
Front raise. The front raise exercise is used in weight training. It primarily works the anterior deltoid and the clavicular head of the pectoralis major through the use of arm abduction and flexion through the frontal plane. [1] The training volume, or number of sets and repetitions performed, depends on the lifter's training program and goals.
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