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How to do the one-arm dumbbell row



If you want to build a stronger back, you should choose rows and there is no shortage of different types that you can do. The version you are probably most familiar with is the bent dumbbell row, which earns its outstanding status due to its enormous recuperation benefits. However, it may be said that the one-arm dumbbell row is even better for the back than the bent dumbbell row.

Because with one arm, you can really focus on the lats, traps, and other back muscles targeted by the exercise.

Using dumbbells instead of dumbbells also prevents you from relying on one side of your body to do most of the work and highlight imbalances of the strength you need to work on. And the one-armed row also has a greater range of motion than the bent row, because you can roll the weight higher than a barbell.

One-arm dumbbell row

You need a bench or a sturdy thigh-high platform that you can use to support the exercise. So make sure first and place a dumbbell on the floor next to one side. Place your left leg on the bench and reach for the other side with your left hand. Bend so that your torso is parallel to the floor. Take the dumbbell in your right hand and lift it with a neutral handle (palm up), then hold it with your arm outstretched and keep your back straight.

Bring the dumbbell to your chest and focus on lifting it up with your back and shoulder muscles and not your arms. Keep your chest calm while you lift yourself up. Press your shoulder and back muscles together at the top of the movement. Slowly lower the dumbbell until your arm is fully extended again. Do all your reps on one arm before moving to the other side.

Dumbbell row variations

Symmetrical posture one-arm dumbbell row

If you are familiar with the standard one-arm dumbbell row, you can make progress the exercise by standing on the bench. Instead of supporting yourself on the bench with your leg and hand, you have only one hand while rowing with the other. This increases the challenge for the core because you have to work harder against the weight to fix your upper body while rowing it up and down.

Stand shoulder-width apart with your feet and hang on your hips Lean one-handed over the bench, push your butt back and keep your back straight. Row up the weight and make sure that only your arm ̵

1; not your torso – moves during the exercise.

One-arm dumbbell row of gymnastics ball

Replacing the bench with an unstable inflatable ball is a sure way to increase the work your core needs to do to keep you calm while performing your ranks. This makes the exercise a better all-round workout, even if you can not lift as much weight as if you stand on a stable surface.

Diagonal row for dumbbells

Place a bench at a 45 ° angle on chest. Grab a dumbbell in each hand and row to the chest, pressing your shoulder blades together at the top of the movement. Never let your chest fall off the bench during the exercise. If you lie down on a bench like this, you can prevent your back from turning during the movement.


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