Latsimus dorsi exercises - Smith's one-arm rowing!

Smith single-arm rowing!

　　Smith machine is an instrument that every gym has! Because the track is fixed, the movement trajectory of some movements is limited, but the advantage is that you don’t need to spend a lot of stable strength to master its balance!

　　The movement I am going to introduce today is Smith single-row rowing! Exercise latissimus dorsi!

　The benefits of unilateral training have been discussed in previous articles!

　The advantage of using the Smith machine is that you don’t need to worry about controlling stability. Keep your elbows tightly against your body during the movement, focusing on exercising your lower latissimus dorsi .Although this is not your main training move! But it will give you some new experience!

　　About this move: It may seem simple, but you need to put your body in the correct position to lower the barbell to the bottom. Grasp the center of the barbell!

　　Action process:

　　1. Stand with your feet crossed, sit back with your hips (behind your hips), keep your spine neutral, and bend down naturally. Use the tension on the back of your legs and the back of your hips to tighten your core muscles to stabilize your spine neutrality!

　　2. Keep your body and the ground as much as possible Parallel, keep your knees slightly bent.

　　3. Pull the back of the scapula, retract the elbows, pull the barbell until the barbell is close to the hips. Contract the back muscles, hold them for 1 second at the apex of the movement, and then have a controlled fall. Feel the latissimus dorsi slowly elongated!.

　　Key tips:

　　1. Most people ignore the stability of their lower back when doing one-handed rowing. If the lower back is not straightened and the weight of their hands is too heavy, it is easy to pull the entire torso down. Under the pressure of the lower back, it will cause pain and discomfort.

　　2. Common compensation Most of the elephants cannot escape excessive shaking and rotation of the body. They cannot even catch the back contraction. Instead, they use a lot of the power of the biceps to "lift up" the weight.

　　3. Use medium weight! Ensure the correct body posture, 10-15 in each group! If you find that the weight is too heavy, you cannot fully exercise the back muscles, then you will be advised to reduce the weight, take a lighter dumbbell, or switch to an elastic band, and increase the number of repetitions, and feel the feeling of the back and shoulder blades contracting backwards.

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