One-handed dumbbell rowing, the key points of the action must be mastered

The one-handed dumbbell rowing is an exercise that mainly exercises the middle latissimus dorsi muscle. Do not use heavy weights at the beginning of the operation, and gradually increase the weight after the technique is stable. In addition, the movements should not be too large, otherwise the training effect will be reduced; the amplitude should not be too large, otherwise it will increase the twisting of the body and increase the possibility of injury.

1. Action Description

Bent-over rowing is the best way to increase the thickness of the latissimus dorsi, mainly exercising the middle latissimus dorsi. Among the several bent-over rowing exercises, the one-arm dumbbell rowing can isolate the latissimus dorsi on both sides, which is a good opportunity for exercisers who complain about their asymmetrical backs to compensate. It also allows you to pull the weight higher, and the increased height allows the muscles to contract more completely.

2. Action essentials:

1. Bend your body and grab the dumbbell with a straight grip. Use your other hand to support your body on a bench. Bend your other knee and support it on the bench. Your body should be almost parallel to the ground, with your head up and chest out.

2. Lower the weight as low as possible and pull it up with your palms toward your body. Keep your body as still as possible and use your back, not your arms, to pull the dumbbells to your sides. Lower them slowly, maintaining control of the weight, and start with one side before moving on to the other.

3. Notes:

1. Don’t use heavy weights at first, and gradually increase the weight after your technique becomes stable.

2. If your back is not straight enough during training, it will damage your spine. The arms placed on the flat bench should keep the elbows slightly bent, and the legs placed on the ground should keep the knees slightly bent. Moving too fast will reduce the training effect, and moving too much will increase the twisting of the body and increase the possibility of injury.

3. A common mistake is not lowering the dumbbell deep enough at the beginning of each repetition. Keep your back flat and chest up as you lower your working arm toward the floor.

B Don't pull the dumbbells straight up - it's impossible to pull your elbows very far to the side of your body, so this will put your lower lats in a secondary contraction position. Pull your elbows up and back, pulling the weight out to the sides of your hips.