www.konkura.com

Dumbbell Bent-Over Row challenge

Dumbbell Bent-over Row: Max reps x max weight. Instructions: Preparation: Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. The Exercise: Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm. Comments: Allow scapula to articulate, but don't rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso. Torso may be position lower to allow for heavier dumbbell to make contact with floor, if desired. http://www.youtube.com/watch?v=pYcpY20QaE8 This is a weight adjusted challenge, so the lower your bodyweight the more your reps count! Good luck.

Event 1: No. of continuous bent-over rows completed
No. of continuous bent-over rows completed with one arm. (This is not a two arm challenge - simply record the highest score with one arm).

Event 2: Weight of dumbbell in kilograms
Weight of dumbbell in kilograms

Event 3: Your weight in kilograms
Your weight in kilograms

Record your scores:

Attempt 1:Attempt 2:Attempt 3:Attempt 4:Attempt 5:
Event 1: No. of continuous bent-over rows completed
(Number)
Event 2: Weight of dumbbell in kilograms
(Number)
Event 3: Your weight in kilograms
(Number)

www.konkura.com