You have reached your limit of free articles this month.

Enjoy unlimited access to

Starting at just 99¢ for 8 weeks.


  • ePAPER

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.


Welcome to

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Exercise of the month: one-arm dumbbell row

The One Arm Dumbbell Row is helpful for strengthening the back muscles, along with working the shoulders and arms.

Primary muscles worked include the trapezius, rhomboids, deltoids, biceps, and latissimus dorsi. Smaller assisting muscles include the infraspinatus (one of four rotator cuff muscles), and teres major, which acts as an internal rotator and adductor of the arm.

Starting position: Hold a dumbbell in your right hand and leaning forward place your free hand on your left knee for support. For proper form, your left hand should be directly under your shoulder, and left knee in line with the ankle. Do not allow the back to round and engage the abdominal muscles to help stabilize the spine. During the exercise, look straight ahead and do not allow your torso to rotate.

Strengthening phase: Slowly lift the dumbbell upward until the upper arm is parallel to the floor. As you are lifting, keep your arm close to the side of your body and spinal column in alignment. When you have reached full range of motion, pause, and then slowly return to starting position.


  • Safety should be your first priority when working out. If you have medical conditions or existing injuries, its always best to get clearance from your doctor before starting an exercise program.
  • For variety, you can perform rows by using resistance bands, which are a convenient alternative to dumbbells, especially when traveling. Positioning the band around any stable object allows for performing either a single-arm or double-arm row, seated or standing.
  • You can also perform a single-arm dumbbell row using a bench. In this case, place the left knee and left hand on the bench to support your body weight, dumbbell in right hand.
  • If you are uncomfortable using dumbbells, most gyms have machines designed specifically for doing rows. Typically, equipment will be labeled with a description of how to perform the exercise.
  • Variations to grip and positioning the arms further away from the body can be applied when performing rows to work muscles differently. If you are a beginner, seek the advice of a professional or use a spotter who has experience with strength training to help ensure proper form.

Reader Comments ...

Next Up in Health

Dating website matches Trump supporters
Dating website matches Trump supporters

One California man wants to "make dating great again" with a Trump-themed dating website. Trump Singles is a not-quite-new, but suddenly ignore-at-your-own-peril dating site is aimed squarely at supporters of the president-elect. Founder David Goss launched the site in May 2016 for "like minded" people with the same political views...
Gmail phishing scam may lead users to give up login info
Gmail phishing scam may lead users to give up login info

A new phishing scam is allowing hackers to gain access to unsuspecting Gmail users' accounts and target their login credentials, according to recent reports. Mark Maunder, CEO of security service Wordfence, described the scam in detail in a blog post, adding that it is also targeting other services beyond Gmail. Tech Times reported that the scam involves...
Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
7 small changes that will have a big impact
7 small changes that will have a big impact

It’s only a few weeks into 2017, but you’ve already come to an uncomfortable and familiar realization. New Year’s resolutions result in more guilt and depression than achievement. Forget about the big aspirations for a transformational do-over. They don’t work. How about making some small changes today that eventually can have...
Let’s have a cheer for the Amherst Hamsters
Let’s have a cheer for the Amherst Hamsters

Amherst, a tiny college of 1,795 really smart scholars in Massachusetts, made news last year when the board of trustees voted to drop Lord Jeffs as its athletic teams’ unofficial mascot. Lord Jeffery Amherst, historians discovered, was not necessarily a nice person. The 18th century British general reportedly once suggested giving smallpox-infested...
More Stories