Strength Training – Dumbbell Row Exercises

    Published: 06-16-2009
    Views: 15,292
    Professional Footballer Donna “The Animal” Wilkinson demonstrates dumbbell row exercises.

    Donna Wilkinson

    Donna Wilkinson is a Professional Football Player, successful Entrepreneur and a Leading Edge Wellness Consultant. Known as “The Animal,” Donna has been a dominant force on the D.C. Divas Women’s Professional Football Team for the past seven years. Over these seven years Donna has played Defensive End, Fullback, Running Back, Linebacker, Tight End, and Punter. Donna is the 1st woman in league history to rush for over 1000 yards in a season, and led the NWFA in rushing in 2003 with 1,267 yards in 10 games and was the Divas offensive MVP. Donna has led the Divas to 5 straight Division Titles, 4 straight Undefeated Regular Seasons and 1 World Championship! She has been an NWFA All-Star and a Divas Team Captain. In 2003 Donna became the 1st Female in history to win the Washington Pig Skin Club “John W. Posey” Award - professional athlete of the year - also awarded to Jeremiah Trotter, Lavernues Coles, Todd Heap and Ed Reed. Donna engages in earning multiple streams of income. She works with people who are attracting greater prosperity into their lives, and those who want to achieve balance in the Five Pillars of Health (mind, body, family, society & finances). Donna has B.S. degrees in Business Administration and Health Fitness Management from Columbia Union College, and uses a variety of tools including the “Certified Wellness Home” program, the Nightingale/Conant “Lead the Field” program, Breakthrough Wellness Technologies, and her Personal Training background to help people achieve life success.

    Kenny Carrington: Hi! I am Kenny Carrington; I am the Director of Velocity Sports Performance in Alexandria. I am here with upper body strength and training with a pro, Donna The Animal Wilkinson is here to demonstrate the dumbbell row for us today. Couple of things that we are going to work on, one hand is going to be down on the bench. So, again, we are going to work on low core stability at the same time, the leg on the same side as the hand thats on the bench is going come straight out keeping the ankle dorsiflexed so the toe should be pointing straight down.

    She is going to grab her weight with the other hand, keeping the back nice and flat kind of an athletic position with the other leg pulling the weight to her hip.

    Eight times, working on the back muscles, the middle trap, posterior deltoids and still working on that core work trying to the keep the hips flat. She is going to do eight each arm so as she has done eight she is going to switch to the other side of the bench and do eight on the other side.

    Now, because this is a back exercise we are going to make sure we keep our reps from eight and above because the fact that our backs are made up of smaller muscles so we are going to make sure that they are more endurance muscles so they are not power muscles.

    So, we want to make sure that there is to be able to last over a long period of time so if you are running a race you want to make sure that they are strong enough to keep your posture for the entire race and not breakdown after four or five steps.

    So, that was the first set. That was the warm-up set.

    We are going to move to a heavier weight for the second set still doing eight reps in a good posture, nice tight core, legs staying extended.

    Making sure that elbow stays in pulling the weight right to that hip so like you are starting a lawn mower.

    This is going to be the last set for the right side.

    Now, we will work in the core strength and the back strength we are also getting forearm grip strength at the same time too because of the weight.

    That ends our segment for the row.