Plenty of attention is paid to the front of the body during pregnancy (hello, baby bump). But a strong back, upper bod and core are crucial when it comes to avoiding back pain and compensating for the weight of a growing belly—and the one-arm dumbbell row (sometimes referred to as the bent-over row) targets just that.
Here, we demonstrate—at 28 weeks pregnant—the classic strength-training exercise, plus a version with one leg lifted that calls for a bit more balance and core engagement. Both will help strengthen and stabilize before, during and after pregnancy.
Shot at Body Space Fitness (47 W. 14th St.; 646-684-4912; bodyspacefitness.com).
What It Works: Middle back
Equipment Needed: A set of dumbbells you can lift 12 to 15 times comfortably. A bench.
Sets and Reps: Start with 2 sets of 12 repetitions. Work up to 3 sets of 15 repetitions.
-
The Setup
Kneel on the side of a bench with knee directly under hip and hand directly under shoulder. Standing leg is slightly back and to the side. Grasp a dumbbell with your free hand and extend your arm fully.
-
The Move
Lift dumbbell to rib level or until your arm is slightly past horizontal. Lower back to a fully extended position. Perform targeted repetitions. Repeat on opposite side.
-
Tips
Remember to lift and lower with smooth, controlled movements. Engage the core and keep torso still throughout. Keep your wrist straight.
-
Lifted-Leg Variation: The Setup
Kneel on a bench with knee directly under hip and opposite hand directly under shoulder. Keep your standing foot on the floor for support. Grasp a dumbbell with your free hand and extend your arm fully. Once you have found your balance, lift your standing leg until it is in a straight line with your shoulders and back.
-
The Move
Find your balance and lift dumbbell to rib level or until your arm is slightly past horizontal. Lower back to a fully extended position. Perform targeted repetitions. Repeat on opposite side.
-
Tips
Remember to lift and lower with smooth, controlled movements. Engage the core and keep your body stable. Don't rush.