How to practice rowing with one arm bent over

One-arm bent over rowing is one of the good movements. I believe many people still understand it. The use of single-arm bent over rowing is also good. There are some special things about single-arm bent over rowing. Some people know how to practice single-arm bent over rowing. So, how to practice single-arm bent over rowing is the most standard? Let’s take a look together.

How to practice single-arm bent over rowing is the most correct

　　1. At the beginning, bend one leg and kneel on the bench, and the hand on the same side supports the body. The upper body leans forward and fixes, tightens the abdomen, straightens the chest, and straightens the waist.

2. During the exercise, the arm is close to one side of the body and pulls up to the highest point. Limit position, feel the latissimus dorsi fully tightened, stay at the highest point for a short 2-4 seconds before slowly falling to the perpendicular position of the upper arm and the ground, and flex the elbow slightly.

3. Pay attention to not shaking and twisting during exercise, keep the left and right symmetrical during exercise, and avoid damage to the lumbar spine. Exhale during the dumbbell and inhale when lowering down.

The precautions for bent over rowing with one arm

1. Pull it with your hands

Check out this error demonstration: In this way, row your upper back muscles are almost not emphasized. On the contrary, use the strength of your shoulders and biceps to pull up the dumbbells! It is completely an explosive dumbbell curl!    　2. Rotating the torso

　　　Rolling the torso is the most likely mistake in dumbbell rowing! I believe you often see people doing this in the gym! Many people use too much weight to perform movements, which leads to rotation of the torso, lazy core muscles, and normal physiological position of the spine principle. This is not good news!

　　Ideally, the torso should be completely stationary, the spine is in a normal physiological arrangement, and there is no rotation or displacement! To do this, you need to mobilize the core muscles to work together to stabilize the torso, and do not be greedy for weight!

　　3. Hunchback shrugging

　　Look at the gym How many people are doing such a bad posture when rowing dumbbells! If you force your movements without a good body posture, then such movements are meaningless! This is also the reason why so many people fail to exercise to harm their bodies!

　　What you need to remember is to keep the correct joint arrangement, spine, and shoulders in a neutral position, and then use the core muscles of the abdomen and back to stabilize it!

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