One-arm dumbbell row - Illustration of dumbbell one-arm bent over row
Bent-over rowing is the best way to increase the thickness of the latissimus dorsi muscles, which mainly exercises the middle latissimus dorsi muscles. Among several types of bent-over rows, the One Arm Dumbbell Bent-over Row can independently separate the latissimus dorsi muscles on both sides, which is a good choice for exercisers who complain about back asymmetry. A good opportunity to make amends. In addition, it allows you to pull the weight higher, and the increased height allows the muscles to contract more completely.
Target exercise area:The middle part of the latissimus dorsi (i.e. the inner side)
Action essentials:
1. Bend and hold the dumbbell with an overhand grip, and place your other hand on the bench for support.The other knee is also bent and supported on the bench, the body is almost parallel to the ground, and the head is raised and the chest is raised.
2. Lower the weight as low as possible, and pull the weight up with your palms facing your body; try to keep your body as still as possible, and use your back instead of your arms to pull the dumbbell to your side; lower it slowly, maintaining control of the weight. After practicing on one side, practice on the other side.
Note:
1. Do not use heavy weight initially, and gradually increase weight after the technique is stable
2. Insufficient back straightness during training will damage the spine. The arms placed on the flat bench should keep the elbow joints slightly bent, and the legs placed on the ground should keep the knee joints slightly bent. Moving too fast will reduce the training effect. Excessive range will increase body twisting and increase the possibility of injury.
