Single Arm Row And Standing Up

Video coming soon...

The single arm row and standing up workout is a bodyweight exercise that primarily engages the Quads and Lats.

While it also activates secondary muscles, the focus is on the Quads and Lats.

Stand with your feet shoulder-width apart, keeping your knees slightly bent.
Hold a dumbbell in your right hand, palm facing your body, and lean forward from your hips until your upper body is almost parallel to the floor.
Let your right arm hang straight down towards the floor, ensuring it is fully extended.
Keeping your back straight, pull the dumbbell up towards your chest by bending your elbow, squeezing your shoulder blade towards your spine.
Lower the dumbbell back down to the starting position in a controlled manner.

Start with a comfortable stance, feet shoulder-width apart, and knees slightly bent.
Hold a dumbbell in one hand, palm facing your body, and keep your back straight.
Engage your core and squeeze your quads as you lift the dumbbell towards your chest, focusing on your lats.
Avoid using momentum; control the movement and feel the tension in your quads and lats throughout.
Keep your elbow close to your body and your shoulder blade retracted for maximum engagement.
Exhale as you pull the weight up and inhale as you lower it down, maintaining a steady breathing rhythm.
Perform the exercise in a slow and controlled manner, aiming for 10-12 reps per set, and gradually increase the weight as you progress.