The one-arm dumbbell row while standing in an incline is a well-known base for pumping the back in strength training.
This is a basic exercise, it will help develop muscles, give back strength, relief.
Content
Advantages
Of the advantages, it is worth highlighting the relative ease of implementation. For training, you will not need much at all, just one dumbbell, either collapsible or cast, is enough. As well as a reliable surface for emphasis.
Where is it used?
This exercise has a wide range of applications. Most of all, the bent-over dumbbell row is found in bodybuilding, fitness, and powerlifting. Can be used by beginners, experienced athletes, also suitable for girls.
Working muscles
large and small round;
the broadest;
trapezoidal;
diamond-shaped;
extensors.
The back muscles are not the only thing involved in the work. When you spread your elbows, the forearms, biceps of the shoulder work.
Implementation options
There are two main options for doing this exercise. You can put your knee (for example, the right one, if we pump the left hand) on a horizontal bench. With your (right) hand, rest on the same bench, slightly bending at the elbow so that the body of the body is almost parallel to the floor.
The dumbbell should lie on the floor under your left shoulder. Keep your left leg almost straight and set back and slightly to the side.
The second option is more comfortable - you can rest your right hand on the bench, but leave your right foot on the floor.
The right leg should be quite strongly bent at the knee and placed in front of the left. The left leg should be almost straight at the knee. Your torso is almost parallel to the floor.
Technique for performing traction with one hand while standing in an incline
Deadlift with a dumbbell must be done following all the rules and safety precautions. So you can avoid injury and get the maximum effect from the performance.
- Take a stable inclined position and make an emphasis.
- Set the feet to the width of the pelvis. Slightly bend the lower limbs at the knees. We keep the neck straight.
- Tilt your torso forward. It should be approximately parallel to the floor. In no case should the back be bent, the lower back should be bent. Changing the angle of the back is not prohibited. You need to make the slope stronger so that the diamond-shaped and lats are more involved. If you make the slope less, then the muscles of the upper back are more involved.
- Take the projectile with a neutral grip. The starting point of the amplitude - the working arm with a dumbbell hangs completely straightened.
- We take a breath and exercise the dumbbell row to the highest possible upper level.
- At the top point, the elbows look straight up. You should maintain a short pause, after that - slowly lower the weight.
- Try to lower the dumbbells as low as possible, which provides stretching of the spinal muscles.
- At the bottom point of the amplitude, take a breath and repeat the number of times you need
After doing all the repetitions in the set with one hand, do the same with the other hand. This will be your one approach.
Can be used both in the first half of a back workout and at the end.
Common Mistakes
You can easily make a lot of technical mistakes in any version, whether it is an inclined row without support, with one knee on the bench, with the belly supported on a horizontal bench. Many athletes round their backs in the process, which is absolutely impossible to do.
The movement should be smooth and concentrated. What else not to do:
lower your head down;
pull the dumbbell to the chest;
lifting weights with a jerk.
A sign that you did everything right is tension in the latissimus dorsi, but not in the biceps. If they are loaded, it is worth switching to a lower weight and trying to repeat the steps.
What is developing?
First of all, the latissimus dorsi muscles develop. It is they who have the greatest burden, only if everything is done correctly. What shakes the exercise yet is the trapezius, large round, diamond-shaped and extensors of the back. They fix the body in the desired position.
How to do it right?
When implementing thrust with one hand, you must follow all the instructions, then it is guaranteed that you will be able to get the desired result. It is also worth relying on your own feelings. For example, if you feel that the position with the knee resting on the bench brings discomfort, you need to do the exercise, provided that both feet are on the floor.
What are the main benefits?
It should be noted the complexity of this type of traction compared to others. But it provides much more benefits. This is a high level of concentration, a low degree of injury, a good growth in the muscle mass of the back. It is worth emphasizing the wide variability of execution, the increased trajectory of movement.
What are the alternatives?
Despite the attractiveness of this exercise, it can still be performed with highly developed lower back muscles. The best alternative is on the top block. It should be performed in a sitting position, the load on the lumbar region is minimal there. If the level of training allows, then you can replace the T bar.
Conclusions
The bent over dumbbell row is a simple, safe and effective exercise that can be used without any problems even by beginners. It is better to perform after the basic basic exercises with a barbell.
Useful links
https://www.youtube.com/watch?v=EEFHHOCfHgw
https://www.youtube.com/watch?v=djKXLt7kv7Q
