What are the key points of dumbbell rowing?

The fitness equipment that many men choose are basically barbells, dumbbells and the like. These things are good fitness equipment that can exercise our arms. However, although fitness equipment is good, it mainly depends on your own fitness method. If the method is wrong, no matter how much you exercise, it will be useless. The dumbbell rowing exercise is very popular nowadays, but few people know the key points of this exercise. So let’s take a look at the key points of the dumbbell rowing exercise today.

Bent-over rowing is the best way to increase the thickness of the latissimus dorsi, mainly exercising the middle latissimus dorsi. Among the several types of bent-over rowing, the one-arm dumbbell rowing

Row) can isolate the two lats, which is a good opportunity for exercisers who complain about their back asymmetry to compensate. It also allows you to pull the weight higher, and the increased height allows the muscles to contract more completely.

Number of exercises for beginners

Number of seniors

1. Lateral raise 10-12 6-10

2. Romanian Deadlift

10-12 6-10

3. Dumbbell Fly 10-12 6-10

4. Vertical stride 10-12 6-10

5. Bilateral dumbbell rowing 10-12 6-10

6. Shrug 10-12 6-10

7. Front lunge 10-12 6-10

8. Supine French Dips 10-12 6-10

9. Standing dumbbell curl 10-12 6-10

Lateral Raise

Stand upright, holding a dumbbell in each hand, with your palms facing each other. Keeping your arms slightly bent, raise the dumbbells to the sides until they are just above shoulder height. Pause, then slowly lower back down.

Romanian Deadlift

Stand upright with your palms facing down and holding a pair of dumbbells suspended in front of you. Lift your hips to lower your body weight back toward your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your shins. Return to starting position and repeat.

Dumbbell Fly

Lie on a flat bench with your feet on the ground. Press a pair of dumbbells above your chest with your palms facing each other. Keeping your arms slightly bent, slowly lower the dumbbells in an arc until your upper arms are level with the ground. Pause, then return the dumbbells to the starting position along the same arc, and repeat.

Vertical step

Hold a pair of dumbbells at your sides. Stand facing one side of a flat bench, then step forward with your right leg and place your right foot on the bench. Push your right leg down hard, moving your body onto the bench until both feet are flat on the bench. Then step down with your left leg, returning your body to the starting position. Then step forward with your left leg, and repeat, alternating between stepping back and forth.

Bilateral dumbbell row

Hold a pair of dumbbells with your palms facing down. Keep your knees slightly bent, back straight, and bend down 90 degrees at the waist. Pull the dumbbells up toward your abdomen so that your palms face up when your abdominal muscles engage. Slowly return to the starting position and repeat.

Shrug

Holding a pair of dumbbells, stand upright and try to raise your shoulder blades toward your ears, then lower them back down and repeat without rotating your shoulders forward or backward.

Front lunge

Hold a pair of dumbbells at your sides, stand upright, and look forward. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Return to the starting position, then repeat with your right leg.

Supine French Dip

Lie on a flat bench, holding a pair of dumbbells with your palms facing each other and placed above your chest. Keeping your upper arms still, slowly lower the dumbbells to ear level. Pause, then return the dumbbells to the starting position along the same arc, and repeat.

Standing dumbbell curl

Stand upright, holding a pair of dumbbells at your sides with your palms facing back. Curl your left arm up, rotating your wrist so your palm is facing up at the end of the movement. Hold the top position for a moment, then slowly lower yourself back down, rotating your wrists so your palms face back again. As your left hand returns to its starting position, begin to curl your right hand upward.

The above are the essentials of the dumbbell rowing movement. After reading the above article, I believe everyone knows the essentials of this movement, so you can easily perform this movement. Only by mastering the fitness movements can you truly achieve the effect of fitness.