Build shoulder and core strength with one dumbbell (or a resistance band)
A new move to try and add to your routine
I was hoping to write a post this week, per a reader request, about specific ways to refresh our goals — basically, how to put Flex February into practice — but alas, life has intervened and I now have a cold! If you’d like to share ways you’ve examined and adjusted your goals this month in the comments, please do: I’d love to incorporate your experiences in the post once I do have the brain power for it.
In the meantime, though, I’d like to share a great exercise with you that you may not have tried before. (I think I might even have invented it? That feels unlikely, but who knows??) It’s a great way to improve shoulder and core strength, and it only requires one dumbbell or kettlebell.
You could also do it by anchoring a resistance band to a door handle or doorknob, btw. Some weirdly detailed instructions for doing this in video format below, because safety is important but this setup is annoyingly hard to explain. If the below is too much or you don’t have a great door for this, you can also anchor one end of the band under your front foot (or loop it, if your band is long enough).
OK, so anyway, let’s talk about this exercise. To start, I will admit this: I’m not a huge fan of upright rows. If you love them and they aren’t causing you any discomfort, please stick with them! But for me, they feel hard to get right and the position at the top of the row can be uncomfortable and awkward (upper arms at shoulder level and inwardly rotated so the scapulae are winging). But a slight adjustment can make them a great way to strengthen the shoulder girdle — and your core, too, while you’re at it. It’s technically probably called something like “staggered stance upright row with upper body rotation” but that is way too long and I can’t resist dubbing this…
The Rowtation
Start standing with feet wider than hip-width and slightly staggered: right foot should be in front of the left foot. Hold a light to medium dumbbell in your left hand. (I’m using a five-pounder here. Start small and increase weight if you feel ready.)
Engage your core, and soften your knees slightly. Make a fist with your right hand and keep your right arm active.
Begin to pull the dumbbell toward your left shoulder, keeping your shoulder blade back and down, and rotating your torso and hips toward the left.
At the top of the pull, the dumbbell should be right in front of your left shoulder, your left elbow should be behind you at about shoulder height, and your head should be facing the dumbbell, or thereabouts.
Return to the start position, and repeat. Perform 8–12 reps with your left arm, shake it off, and switch sides (remembering to adjust the stance accordingly: left foot slightly in front of right foot).
Let me know what you think of this exercise! And of course, any special requests for exercises to explore in this in-depth format in the future.
If you’d like to try a full workout that only requires one dumbbell, check this one out:
Yours in tissues, stained sweatshirts, and Emergen-C,
Anna
Note: A version of this post, and the accompanying image (but not the handy band-anchoring video!), originally appeared on Medium when I was writing for Better Humans.