How to do a one-arm bent-over row?

Today, I’m going to introduce to you a very powerful skill called one-arm bent-over rowing. Everyone should know that rowing is a very physically demanding sport that requires people to give their all and not slack off at all. The one-arm bent-over row requires more strength and can only be performed by people with good physical fitness. Next, let’s take a look at the one-arm bent-over row.

If you feel a pulling sensation with 10 kg and no pulling sensation with 15 kg, it means that your latissimus dorsi is relatively adapted to the 10 kg weight. If the weight exceeds this, muscles in other parts of the body will get involved to help complete the task. In this way, you will not feel the force on the target muscles and will not achieve the training effect.

So if you are not a professional athlete, it is best to use scientific and healthy fitness methods and choose the weight that suits you best for training, so that your muscles can grow faster and safer! This means that you are not using the latissimus dorsi but the arm strength.

Adding weight will deform your movements, and the force used after deformation is not just the back muscles, your arms will also be involved

The arms are actually also exerting strength, they are just playing a supporting role. So that weight is not suitable for you at the moment! It is recommended to reduce the weight! Remember to relax your muscles after training!

Preparation posture: Place your left knee and left hand on the bench, with your upper body parallel to the ground, hold the dumbbell in your right hand, and extend your right arm. Lift your head and look forward, slightly arching your back.

Exercise: Pull up the dumbbells, bending your elbows until your wrists are just below your waist, with your palms facing inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms and return to the original position, keeping your back tight. As you straighten your arm, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi.

Number of sets: 5 sets for each arm, 5 times/set. Try to use heavier weights with the dumbbells, but don't force yourself. You may need to cheat to complete the last 1-2 times, but not too many times.

The above is a detailed introduction to the one-arm bent-over rowing that people are very concerned about. One-arm bent-over rowing must be performed under professional training, and beginners must have someone beside them to provide a certain degree of life protection in the event of an accident. Likewise, people should increase their arm strength training.