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One Armed Dumbbell Row - Phase 3
Phase 3 Hypertrophy 1
One Armed Dumbbell Row - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 2 for day 2 of Hypertrophy Phase 1; the one armed dumbbell row. Supporting yourself on a bench, bend the knees & keep a flat lower back. Posture & form is extremely important as this exercise is possibly dangerous. The one armed dumbbell row works the lats predominantly but also the traps & the rhomboids. The elbows should stay close to the side of the body with your chin up. Squeeze at the top of the movement before lowering the weight slowly back down. As this is the hypertrophy phase of training, aim for 3 sets of 12, 10 & 8 reps. If you find that you're not keeping good form, lower the weight & bump your reps up to 15, 12 & 10 reps for the 3 sets, while still continuing to pyramid the weights up each subsequent set. Don'ts - Don't use too heavy of a weight or swing the weight to bring it up. Resting at the bottom of the movement & not controlling on the way down is also not advised & can also be due to using too heavy a weight. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder