What should I pay attention to when doing dumbbell bent-over one-arm rowing?

Now more and more people begin to pay attention to their appearance, not only girls but boys are no exception. Many boys exercise in the gym. Fitness programs are nothing more than dumbbells, one-arm rowing, push-ups, etc. These exercises can generally effectively exercise our muscles and enhance muscle strength. So what kind of effects do these movements have on our body? Let me give you a detailed explanation below.

Technical points explained:

Starting position: bend your knees, lean forward, hold the barbell with your arms straight down, and keep the barbell slightly off the ground. Don't lower your head.

Action process: Contract the latissimus dorsi, pull up the upper arms, pull the barbell as high as possible, stay still for one second, and let the barbell slowly drop until both arms are fully extended and hanging down.

Breathing method: Inhale when pulling up the barbell, and exhale when lowering it.

Key points: When pulling up, think about letting the main force come from the contraction of the latissimus dorsi, not the hips. When pulling up, tighten your waist, try not to shake your upper body, use force on your legs, and move your hips backward to maintain balance. If doing one-arm rowing, the other hand can be supported on the knee or on a stool.

The bent-over dumbbell row evolved from the barbell bent-over row. Its advantage is that without the constraints of the barbell, the range of motion is increased, and the intensity of stimulation to the latissimus dorsi is increased. At the same time, in order to maintain balance during the bent-over dumbbell rowing process, more muscles are involved, thus achieving the purpose of exercise.

The bent-over dumbbell row mainly strengthens the latissimus dorsi, while also having a certain training effect on the posterior deltoid muscle.

Double-arm bent-over dumbbell rowing action essentials:

1. Stand with your feet shoulder-width apart, bend your knees and lean forward, holding the dumbbells in both hands and letting them hang naturally.

2. Use your back to pull up your upper arms so that your elbows are beyond your back, then slowly return.

In fact, it is not difficult to see that these movements are not particularly difficult, and they will not take up too much of our time or affect our daily life, but they are indeed of great help to our fitness. The editor here suggests that people who have these ideas might as well start from here, take this as a starting point, and start exercising to get the body shape they want from now on. Not only will you become more beautiful, but you can also strengthen your body.