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I'm a Trainer, and This Dumbbell Exercise Is Guaranteed to Help You Burn Back Fat and Build Muscle

By  08:03  No comments

In my opinion, one of the most underrated and underused areas of the gym is the free weights section. "Free weights" is just a fancy name for dumbbells, and aside from the barbell, they're my favorite piece of equipment in the gym because of their versatility. If a client comes to me wanting to become stronger and build lean muscle, I always incorporate dumbbells into their training program.

While the exact exercises will vary based on experience and goals, I typically include unilateral exercises in training programs (exercises that work one arm or leg at a time) because they help build symmetry on both sides of the body. We all have a a dominant side, and it's important to train the weaker side in order to prevent muscular imbalances.

One of my favorite unilateral exercises for the upper-body strength is the single-arm dumbbell row. This exercise will help transform fat into muscle, strengthen the muscles that stabilize your back, and will have your back muscles feeling sore for days.

Related:
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Here's how to do it:

  • Hold a dumbbell in your right hand - 10 pounds is a good starting point - and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
  • Complete three sets of 12 reps on each arm.


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