Prison Workout: One-Arm Rows
Prison Workout - One-Arm Rows
I'll be honest, I rarely do these. I have difficulty getting a good pump. I prefer to do bent-over barbell rows but they do not lend themselves as well to a prison workout. One-arm rows though cannot be ignored. By using one arm you can lift the weight higher and get a fuller range of motion and better contraction of your latissimus dorsi.
Format: wmv
Duration: 00:00:47
How to do One-Arm Rows
Work one arm at a time. Grasp a water jug in one hand. Kneel on a bench with your opposite knee and use your free hand for support. To begin, let your arm hang down for maximum range of motion. Take a breath and raise the weight up high next to your side. Focus on using your back muscles to do the work, not your arm. Toward the top of the movement twist your torso slightly toward the weight. Breathe out at the top of the movement. Let the weight down under control.
What Does they Work?
One-Arm Rows mainly use the latissimus dorsi, teres major and posterior deltoid. This exercise also works the trapezius at the top of the movement.
Tip: Focus on using your back to life the weight, not your arm. Toward the top twist your torso slightly toward the weight side. This should give you a better contraction.