Intensity: Vigorous 
Plane of Motion: Frontal
Equipment: Dumbbell
Target Muscle: Back
Dumbbell Hammer Rows 
Tips
  • Using a Dumbbell leaning on a bench

 

  • With a comfortable working weight 

 

  • Sitting on your heels or toes comfortably, keeping a tight core and neutral spine  

 

  • Bending your hips at a 90-degree angle, holding dumbbell with a hammer grip

 

  • Keeping the Dumbbell slightly farther than shoulder width apart

 

  • Safely pull the dumbbell toward the bottom of the chest/underpit while keeping your time under tension

 

  • As you complete your full range of motion slowly bring the weight back down to the starting position

 

  • Once completing a repetition repeat process

Before                           After 

FITNESS COACHES

TROY MCCUNE & ORLANDO KIRK JR

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