Tutorial on rowing action of bent over single-arm tensioner

The action diagram of the bent single-arm tensioner rowing action,

The function of bent single-arm tensioner rowing and dumbbell single-arm rowing is the same. It is the best way to increase the thickness of the lats muscle dorsi. However, it is lighter than dumbbells and is not easy to get injured. It is a relatively good choice.

Purpose of the exercise: In order to balance the main exercise position: the middle of the lats muscle dorsi (i.e. the inner side)

Event key points: Choose a pulley fixed to the ground, hold the handle with one hand.

1. Bend the body and hold the dumbbell directly, hold your other hand on the bench and dumbbell stand Or other places you can lean over to support your body. The knee of the other leg can also be bent on a bench or stomp to make your body parallel to the ground, then raise your chest and raise your head.

2. Then put the weight down as low as possible, face the palm to the body and then pull the dumbbell or other weight up; keep the body as still as possible during the movement, focus on the back, use the muscles on the back instead of the arms to pull the weight or dumbbell to the side of the body; lift the weight up as much as possible, then slowly lower it, and then perform a second time. You can place the leg opposite the arm you are using in front and the other leg behind. (It is also possible when you are in a sitting position) At the beginning, the arm is fully extended in front of the body;

For the bent one-arm tensioner rowing, the key to success lies in the range of movement. When you pull the cable, take your elbow as far as possible to the back of the body 100% than you can do in a regular tensioner rowing. Similarly, when you relax and lower your weight again, make sure your arms and lats dorsi are at their maximum possible Stretch.

Precautions:

Don't use heavy weight at the beginning, and gradually gain weight after the technology is stable

The waist and back are not straight enough during training will damage the spine. The arms placed on the flat bench should keep the elbows slightly bent, and the legs placed on the ground should keep the knees slightly bent. The movements are too fast and will reduce the training effect. Too large amplitude will increase the body's twisting and increase the possibility of injury.

Similar movement: Bend over single-arm dumbbell rowing

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