ONE-ARM
DUMBBELL
ROW
Targets Lats,
rhomboids, middle and
lower trapezius
Also Works Erector
spinae, biceps
Grip Neutral (palm
facing his body), with
straps for additional
strength
Step by Step
While these can be
done in a variety of
ways—including with
one knee on a bench—
Big Ramy keeps both
feet on the floor and, as
is the case here, places
his free hand on the
knee pad of a pulldown
machine for balance.
1
2
Hold one dumbbell
with your
working-side hand,
wrapping the strap
around the handle and
then placing your palm
and fingers around
it to get a solid grip.
3
To start, your
back should be
flat from head to
tailbone, your torso
angled about 45
degrees in relation to
the floor, with the
weight hanging straight
down from your
shoulder joint.
4
To initiate a rep,
flex through your
back and bend your
elbow to pull the
dumbbell toward your
flank. Your elbow will
rise up past the level of
your back, and the
shoulder blade of the
working side should
shift inward as you
reach the top of your
range of motion.
5
After a flexing
pause at the top,
lower the weight down
along the same path
to a full stretch—just
don’t let the dumbbell
touch down to the floor
between reps.
Snapshot
Mamdouh “Big Ramy” Elssbiay
Birth Date: Sept. 16, 1984
Height: 5'9"
Weight: 300 lbs (contest); 325 lbs
(off-season)
Birthplace: Cairo, Egypt
Residence: Kuwait City, Kuwait
Career Highlights: 2017 Mr.
Olympia, 2nd; 2017 Arnold Classic
Europe, 1st; 2016 Kuwait Pro, 1st;
2015 Arnold Classic Brazil, 1st;
2013–14 New York Pro, 1st;
2012 Amateur Olympia,
super-heavyweight and overall
champ (earned pro card)
Social: Instagram @big_ramy;
Facebook @RamyMohElspiy
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