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

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...

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...