The Program | Off-Season Hockey Training: Weeks 6-9, Day3 - One Arm Dumbbell Row
1,996 views · Published 14 May 2011 · 0:30 · Indexed 30 September 2026
Channel: Nike Canada · 2011 · Sports
One Arm Dumbbell Row: This drill requires a bench and dumbbell. 1. Place one arm and knee on a bench for support and keep your back straight and parallel to ground. 2. Lean over so the dumbbell hangs straight from your arm and lift the dumbbell to your chest. 3. Return to first position. This drill improves strength in your back and arms. SETS: 3 | REPS: 10-12 | REST: 30s | Superset: Rear Delt Lateral Raises JOIN THE PROGRAM Developed by big league veteran Gary Roberts and strength and conditioning coach Matt Nichol, The Program is a grueling 12-week off season training regimen designed to make you more explosive, more powerful and more dominant on the ice. Failure is not an option. Sign up at www.NikeTraining.ca/theprogram. FOLLOW US and be the first to know www.facebook.com/NikeTraining www.twitter.com/NikeTraining SUPERSET: For increased difficulty, complete sets of drills with the same letter (e.g. A, A) as a circuit.
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