The dumbbell row is a good alternative to the seated row that I mentioned in one of my earlier posts. It it is a great exercise to strengthen and develop the muscles of the upper back.
Hold a dumbbell in one hand, and place the opposite knee on a bench. Lean forward, and place your other hand on the bench. Step to your side with the other leg bending your knee slightly. Proper form is very important on this exercise, so be careful that your lower back is not rounded. Hold the dumbbell fully extended beneath your shoulder. This is your starting position. Now, slowly pull the dumbbell to underarm height, squeeze your shoulder blade toward your spine and return slowly to the start position. The breathing pattern is to exhale as you pull the dumbbell toward you and inhale as you return to start.
I recommend that beginners do 2 sets of 10 repetitions of this exercise and those who are more experienced do 3 sets of 10 repetitions.
