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One Arm Dumbbell Row
In this lesson you will learn how to do a one arm dumbbell row.
This back exercises emphasized on the latissimus and only works one
side at a time.
The animation above shows how to do dumbbell rows
with the left hand.
For
right handed rows, do the whole thing the other way around.
Find more back exercises at weight training main.
Technical description: One Arm Dumbbell Row
- Lay your right shin on a flat bench and
plant your right hand on the bench,
so that your upper body is horizontal
and straight.
Look down to the right hand.
Start with the left arm extended and keep your shoulder still.
Don't shrug your shoulder down.
- Pull the dumbbell up to your trunk,
so that it touches your ribs,
and exhale at the same time. Keep your shoulder still and make
sure the
elbow passes as close as
possible to the trunk.
Feel the contraction in your back muscles. ( latissimus )
- Then
lower the weight again and inhale slowly.
The down motion is slightly slower than the up motion.
( don't let the weight fall )
Also make sure you don't shrug your shoulder forward
when you reach the lowest point.
Trainer advice: One Arm Dumbbell Row
- Keep your shoulder still.
Don't shrug down at the lowest point of the movement.
- The down motion is slightly slower than the up
motion.
Exhale when you lift the dumbbell.
inhale when you lower the weight.
- Stretch your back muscles between sets and exercises.
- This exercise is designed for moderate to heavy weights, but of course
you can also do one arm rows with a light dumbbell.
- The barbell
row is very similar to the dumbbell
row and trains the same muscles.
Related instructions: One Arm Dumbbell Row
Videos: One Arm Dumbbell Row
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