Exercise of the Week: DB Bench/Single-Arm Row Superset | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: DB Bench/Single-Arm Row Superset

December 8, 2010

Every athlete enjoys having a strong, sculpted chest, which is why the Bench Press—and variations thereof—is among the most-commonly performed exercises in the weight room. Patrick Willis, San Francisco 49ers LB, knows that working his chest is important, but he offsets his pressing routine with a back exercise for balanced strength.

As part of his "homegrown" workout, Willis performs the DB Bench immediately followed by the Single-Arm DB Row. He says, “If you’re doing a lot of Bench or front work, you have to make sure you equally work the back. If not, you’re not going to be as strong. It’s about being equal all across the body.”

For more information on how to perform the superset, view the video of Patrick Willis above.

DB Bench

  • Assume position on bench with dumbbells at chest
  • Without arching back, drive dumbbells toward ceiling until arms are fully extended
  • Lower dumbbells with control to start position; repeat for specified reps

Sets/Reps: 2x8 (Warm-Up); 3x6-8

Single-Arm Row

  • Place left hand and left knee on bench and right leg on floor to side
  • Hold dumbbell in right hand with palm facing body
  • Bring dumbbell to chest while keeping elbow tight to body
  • Lower dumbbell to start position

Sets/Reps: 3x10 each arm

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,433,010
Margus Hunt Benches 385 Pounds for Five Reps
Views: 18,578,295
Brandon Jennings: "Always Improve"
Views: 2,086,641

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Putting Together an Off-Season Workout for Point Guards

In the basketball off-season, athletes will look to optimise their performance for their return to the competetive season. When comprising an off season...

Reach New Training Heights With Resistance Band Exercises

5 Ways to Get a Higher Vertical Jump

10 Ways to Get Stronger With a Sandbag

7 Farmer's Walk Variations for Improved Core Strength

Bench Press Grip Guide: How Hand Placement Changes the Exercise

12-Week Resistance Band and Chain Workout

7 Best Lower-Body Strengthening Exercises

Develop Core Strength for Throwing

Posterior Chain Fixes to Improve Your Game

Master the Lateral Lunge to Improve Your Hockey Stride

7 Strategies for Faster Workout Recovery

5 Exercises to Develop Soccer Power

How Strength Training Changed Rory McIlroy's Game

3 Tricks for a Stronger Front Squat

How Often Should You Vary Your Exercise?

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Make Lifts More Challenging With Resistance Bands

How Functional Training Has Overly Complicated Strength Training

Build Max Power With These Pulling Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Prevent ACL Injuries With This Exercise

How NOT to Perform a Pull-Up (With Fixes)

The Best Single-Leg Exercises for Youth Athletes

7-Exercise Core-Blasting Workout

Improve Soccer Agility with Lateral Strength Exercises

Mike Boyle's 5 Tips for More Effective Workouts

6 Gym Machines That Are Actually Worth Your Time

Perfect Your Squat Technique With the Unloaded Squat

4 Simple Golf Core Exercises to Increase Your Driving Distance

3 Post-Activation Potentiation Combos for Explosive Strength

These 3 Single-Leg Movements Will Improve Your Squat Technique

Never Bench Press With Your Feet in This Position

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How to Design a Greco-Roman Wrestling Training Program

Kyle Lowry's 12-Week All-Star Training Program

7 Ways to Work Out Competitively Without CrossFit

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

A Better Way to Train Your Core

4 Deadlift Variations to Increase Your Pull

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Increase Your Explosiveness with the Power Curl

Use Eccentric Lifts to Increase Size and Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Dominate Your Bench Test With This Strategy