Bent Over Alternate Dumbbell Rows

by Anthony Carey, MA

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The bent over alternate arm dumbbell rows is a great exercise using the traditional rowing motion, but incorporating additional thoracic rotation as we go through the movement. Anna is going to do a subtle squat here, bending at the hips and knees but equally important she's will get her thoracic spine and her torso parallel to the floor. Here she rows up with one arm as she reaches to the floor with the other arm creating nice rotation through her thoracic spine, having to stabilize through her hips the entire time. This will get good thoracic rotation. If we want to progress Anna in this exercise, we can put her on a soft cushion where she'll have to stabilize against these changes in her center of gravity each time the dumbbell moves. So she's still rowing up and reaching to the floor each time.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.