The three point dumbbell row is a great exercise that targets muscles in the upper body as well as in the core. Be sure to use a spotter during your first attempts in order to ensure your form is correct. Once the basic form of this exercise becomes too easy, try shaking it up a bit by standing on a bosu. A bosu is a piece of exercise equipment that is composed of half a stability ball, which is then fused to a hard plastic surface. Using this piece of equipment in your workout decreases the stability of the work surface, making the exercise more challenging.
About the Three Point Dumbbell Row
The three point dumbbell row is a great exercise that targets muscles in the shoulder, upper back, and upper arm. In addition, this exercise helps to strengthen, tone, and stabilize the muscles of the core, thereby making it a great choice if you have recently suffered an injury to this area. When first attempting this exercise, be sure to have a friend or fellow gym member spot you in order to ensure that your technique is spot on.
Positioning Your Body for the Three Point Dumbbell Row
Before performing the three point dumbbell row, it is essential that you position your body properly. Start by finding a bench that hits you at a height approximately at the midpoint between your knees and thighs. Place your right hand down firmly on the bench, and bring your right knee and lower leg also onto the bench. Set your left foot onto the ground below your hip with your toes facing forward. Finally, hold the dumbbell firmly in the left hand. At this point, you should be in a "tabletop" position, with your back flat and your eyes looking down at the ground.
Performing the Three Point Dumbbell Row
Now that you are positioned properly, you can begin to perform the three point dumbbell row. Start by taking a few deep breaths. As you exhale your breath, use the muscles in your arm and shoulder to pull the dumbbell up and alongside your ribcage. Pull the elbow up towards the sky as high as you can. Once you can no longer lift your elbow any higher, slowly release the arm back to its original position. Perform another ten repetitions before taking a short break. Do another two sets of ten repetitions in order to achieve optimal results.
Increasing the Intensity of the Three Point Dumbbell Row
Once you have mastered the basic three point dumbbell row, it is important to make some small changes in order to increase the intensity of the exercise. One easy way to do this is by standing on a bosu instead of the ground. If you plan to do this, it is important that you find a higher bench, or the leg that is placed on the bosu will be forced to bent at the knee. Perform the exercise in exactly the same method. Standing on a bosu instead of the ground forces the muscles of the core to work harder to stabilize the body, thereby creating a more challenging workout.