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DB Complex: Row, One-Arm Press, Rotation Deadlift

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  714 calories per hour   (based on a body weight of 150 lbs.)
Secondary Muscles Trained:  Pectorals
Instructions: 

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.

SINGLE-ARM UNDERHAND-GRIP ROW

START: Grab a dumbbell in your right hand, bend at your hips and knees, and lower your torso until it is almost parallel to the floor. Let the dumbbell hang at arms length from your shoulders. Use an underhand grip, so your palm faces forward.

MOVEMENT: Pull the dumbbell to the side of your torso, keeping your elbow tucked close to your side. Do not rotate or lift your torso are you row the weight.

SINGLE-ARM SHOULDER PRESS

START: Stand holding a dumbbell just outside your shoulder, with your palm facing you. Set your feet shoulder-width apart and keep your knees slightly bent.

MOVEMENT: Raise the weight until your arm is completely straight, and then lower it to the starting position. Do 15 seconds of repetitions on one side, then switch and repeat with your other arm for 15 seconds.

ROTATIONAL STRAIGHT-LEG DEADLIFT

START: Grab a dumbbell in your right hand and stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend your knee slightly.

MOVEMENT: Without changing the bend in your left knee, bend at your hips and lower your torso as you rotate it to the left and touch the dumbbell to your left foot. Pause, then raise your torso back to the starting position. Do 15 seconds of repetitions standing on your left foot, with the weight in your right hand. Then do 15 seconds of work on your right foot, with the weight in your left hand.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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