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How to Perform
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| One Arm Dumbbell Rows |
One arm techniques add an extra level to your workouts as they will force your body to use the Core Abdominals a lot more.
During the One Arm Rows you will find your body wanting to twist, especially at the top of the movement. This is Good and Bad...
Good: It forces your body to Hold strong through the core abdominal region getting more out of your workout
Bad: If done incorrectly it will incorporate other muscles such as the upper and lower back. Which involves "cheating" during the exercise and using these muscles to twist and get the weight up...
Your job is stay in the correct posture... NOT ALLOWING your body to twist but forcing it stay in perfect position/posture. This will ensure that you get the most out of your workout and not allow twisting injuries of the lower and upper back to come into play.
This is a very advanced exercise and i would only recommend it to those that followed my program from the beginner stages.
Starting Position:
Select
a nice easy weight for your warm up- Then step it up for the set...
- Have one knee and one hand on a weight bench, your back in a nice flat position and your other foot flat on the floor at a 45 degree angle.
- Ensure your in a strong position
- Bend down and pick up the weight in your free hand and rise back into the strong flat position
- This
is Start Position
First Repetition:
Ensure your back
is straight (mirror
glance helps if you have one)- Squeeze your tummy and take a deep breathe in through the nose
- As you blow out bring the weight up to your ribs holding every part of the part in strong position, count 1 and 2
- Keeping your body flat and strong slowly bring the weight back to start position counting 1,2,3 and 4
- Repeat until required repetitions are met
Important things to remember through the set:
- Keep your abdominals tight and your back straight during the entire technique. NO TWISTING!
- Continue to count 1 and 2 as you pull the weight towards your ribs
- Breathe out through the mouth as you bring the weight back down
- Keep your back straight and squeeze your shoulder blades together as you lift the weight
- As you release the weight back down count 1, 2, 3 and 4
- Breathe in through the nose as your release the weight
Next Page: Bicep Extension
Return One Arm Dumbbell Rows to One Arm Seated Cable Rows
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Return One Arm Dumbbell Rows to One Arm Seated Cable Rows
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