Three common mistakes in rowing dumbbells

Dumbbell rowing is one of the most popular back training movements in the gym! It is a very good movement! It not only exercises the back muscles, but also because it is a one-handed movement, it can correct the imbalance of the left and right muscles and different controls. At the same time, there are many unstable factors that force you to recruit more core muscles to stabilize your body and protect your spine! Thus improving core strength!

However, single-arm dumbbell rowing is good! But it is difficult! Many people often make mistakes when operating dumbbell rowing!

What I want to introduce today are the three most common mistakes in dumbbell rowing!

Error 1: Pull with your hands

Check out this error demonstration: Do dumbbell rowing in this way. Your upper back muscles are almost not emphasized. On the contrary, use the strength of your shoulders and biceps to pull up dumbbells! It is a completely explosive dumbbell curl!

Error 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, causing the torso to rotate, the core muscles are lazy, and the spine The principle of normal physiological position is not good news!

Ideally, the torso should be completely stationary, the spine should be in normal physiological arrangement, without 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!

Error 3: Hunchback shrugging

Look at how many people in the gym are doing such a bad posture when rowing dumbbells!

If you force your movements without a good body posture, then this Such movements are meaningless! This is also the reason why so many people are not physically damaging!

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

The correct movement should be:

1. Three points of balance (support the hands, knees and the side feet), support the hands directly under the shoulder (no shrugging, no protruding shoulder blades) and keep the back flat! Core tightening

2. Shoulders Pull the back of the scapula and pull the elbow up! The movement trajectory has a slight arc. When the dumbbell is pulled closer, squeeze the back muscles, and then slowly drop the dumbbell and stretch the back muscles at the same time!

Tip

Your palm should feel like a hook and just hang on it, and the biceps should not feel too much pressure.

The torso is stationary and stable during the process: do not rotate, do not flex,

When pulling up at the same time, the shoulders should be kept calm and do not shrugged!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

How to increase back thickness - a must-do dumbbell rowing for beginners

Inclined board dumbbell rowing: The most suitable back training movement for novices!

How to feel the back force? Find the feeling of back force