Fitness Challenge Day 8

The Exercise:  Dumbbell Rows

It's Tuesday, arm day!  For our second arm day in the challenge we will be doing one-armed dumbbell rows.  These target the back and shoulders more so than the arms, but you do work your arm muscles to stabilize through the movement. 

How to Do it:  http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

You may not have a weight bench, but you can use your coffee table, a trunk, or even your couch.  Another variation on this is to do it standing--use a foot position similar to the stagger stance squats from Sunday--bend your knees slightly, resting the hand on the side of your forward foot on the forward knee, bend at the hips and lift the weight with the arm opposite your forward foot.  Don't forget to repeat on the other side!  Do this exercise slowly, let the weight come all the way down before lifting again.

The Challenge:

Do 5 on each side with a lighter weight to warm up.

30 sec rest

With a slightly heavier weight (don't be scared of weight on this one, your back can probably lift far more than 5 lbs!)  aim for 20 reps on each side

1 min rest

Repeat 20 reps on each side with the same weight as your last set.

1 min rest

If you are feeling comfortable with the weight you are using, it is time to up the ante--grab a bit heavier weight and aim for 20 more on each side!

Challenge met!!!