Mindy Irish Fitness

NASM Personal Trainer | Online Fitness Coach | Posing Coach | NPC Contest Prep Coach | Online Bikini Competition Coach | Macros Coach | | Indianapolis Indiana |





Ladies, let's build some muscle curves!!

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Fit Gal’s Weekly Favorite Exercise: 1-Arm DB Up Rows!

October 22, 2014 By Mindy

Weekly fave 1arm db up rowThis week’s exercise gets me every time.

I’ve learned to go SUPER heavy on these and really focus on hitting that front delt.  I hold a DB (dumbbell) in each hand and make sure to keep my spine straight up and in alignment.  The reason I hold a DB in the other hand is to keep me centered and balanced due to the heavy weight.

When I do an up row (AKA an upright row), I hang my arm extended fully straight down in front of my leg, almost to the inside of my thigh.  I make sure to row the DB straight up and flare my elbow out, but keeping my elbow at shoulder height when in the contracted part of the row.

I lower it slowly to keep the time under tension maximized.  Lower it too fast and you’re missing the “the work” of the exercise.

I do 3 sets of 10-12 reps on each side.  Stay in alignment with your spine so you focus on hitting that front delt (although in the picture it appears I’m leaning a bit!)

Coming 2015, I’m studying to be a Personal Trainer and will write customized lifting plans to your lifting needs.

Learn more about weightlifting HERE!

As always, write me with questions or interest for future weight training plans or Online 1:1 Nutritional Coaching!

Email: [email protected]

 

Filed Under: Weekly Favorite Exercise, Weightlifting, Workouts



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  • Home
  • About
    • Mindy & Coaching Style
    • E-Letter Sign-Up
    • Contact
    • Back
  • Services
    • General Fitness & Contest-Prep Coaching
    • In-Person Personal Training
    • Posing Coaching
    • Testimonials & Progress Pictures
    • Back
  • Products I Use
  • Videos
  • Facebook Groups
    • Women’s Health & Wellness Group
    • Bodybuilding Bikini Group
    • Back
  • Resources
    • Competing
    • Habits & Goals
    • Nutrition
    • Recipes
    • Training
    • Back