Home > Strength Training for Wakeboarding, Wakeboard Workout Wednesday, Wakeboarding Exercises, Wakeboarding Fitness > Wakeboard Workout Wednesday #8 – Bent-Over Two-Point Dumbbell Row

Wakeboard Workout Wednesday #8 – Bent-Over Two-Point Dumbbell Row

The 8th Wakeboard Workout Wednesday is the Bent-Over Two-Point Dumbbell Row.  Normally you would perform this exercise with a bench to support yourself, but here you will rely on your body for the support.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

Begin with your feet shoulder width apart and your torso bent forward at least 45 degrees at the hips.  Whichever hand you are using, stagger that foot back in order to facilitate a natural rowing motion of the dumbbell.  Keep your back flat and do not tilt to an uneven position through the whole range of motion.  With the dumbbell in the center of your body, pull the dumbbell up to your ribcage, squeezing your shoulder blade towards your spine. 

Return the dumbbell in a controlled manner to the starting position for 1 repetition.  Perform 3-4 sets of 6-12 reps on each arm.

While wakeboarding there are times when you may have to load one side of your body and not the other, or you may get caught off-balance and have to compensate by loading one side of your body so that you don’t fall.  The Bent-Over Two-Point Dumbbell Row is an excellent exercise that will teach you how to properly load one side of your body without shifting the rest of your body to an uneven position.  By learning how to properly do this you will greatly reduce the risk of getting injured while wakeboarding.  It will also help you to land that new trick that you may have been over rotating on when you land on the water.

Please be sure to leave a comment and let me know what you think about the Bent-Over Two-Point Dumbbell Row as well some other back/rowing exercises that you do in order to improve your wakeboarding.

Roger Ernst II, CSCS

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