The row of dumbbells is strength training – but are you sure you are actually doing the exercise correctly?
For this basic fitness need, you should not settle for anything other than perfect shape – especially because it is such a simple, essential move Let Men's Health Fitness director Ebenezer Samuel, CSCS and associate fitness editor Brett Williams guides you through the intricacies of the exercise and saves you from the bad habits that prevent you from unlocking your fitness potential.
Before you take a dumbbell and start pulling, it is extremely important to pay attention to the intricacies of the posture here. Not only do you lean forward and bring out repetitions, you also want to make sure you use the right muscles in the first place.
A Better Posture
Eb says: There's nothing wrong with it Just like most people do the dumbbell row with one knee and one hand on the bench, but this position leads to many inconsistencies through the hips and therefore the spine. In particular, when learning the dumbbell row, it is important that you learn to have control over your hips and spine. A better starting point for beginners is therefore a hand on a bench and a steady posture with the feet.
From here, you want to think about keeping your hips vertical all the time. This means that you keep your core active while you row. Make sure your shoulders are also slightly higher than your hips. You need to turn on the back straightener to protect the lower back before lifting the weight.
Maintaining Tension in the Mid-Back
Eb Says: The first pull when you run the series: squeeze your shoulder blades together. Doing so will prevent you from performing the series with a rounded upper back and protecting your shoulders for the long term. If you forget to do what many new athletes do, try to row from a position that invites the humerus (upper arm bone) to approach the clavicle (clavicle). A situation that can affect both Labral and rotator cuff tendons. Pressing the scapula prevents this. It also ensures that you get more out of line; Now you have the option to activate your lats and rhomboids with each repetition.
Make this pressure on the shoulder blades intentionally at each repetition; As you progress, it is a fluid movement.
Pull your back, not your biceps
Eb says: Once in position, you can easily underestimate the range: pull up the dumbbell. But like you pull is the key. It's easy to over-engage your biceps, but this is a movement that focuses on lat and rhomboid. Avoid this by just thinking of pulling your elbow as high as possible ̵