Dumbbell rowing - Rowing out the inverted triangle!

Want to have a perfect inverted triangle figure! Back training is the key!

And love many back training! In addition to common training movements such as pull-ups, pulley pulley pulleys, sitting rowing) and other actions! One-handed dumbbell rowing is also the most popular movement!

Dumbells, one-handed rowing

Main training groups: latifolia, teres major, posterior deltoid

Position

1. Lay the bench flat. If you do the right-hand dumbbell rowing first, bend the left knee and straighten the left hand to fix it on the chair, so that the body is parallel to the ground. The right hand grabs the dumbbell and hangs naturally, and support the right foot on the ground (the principle of standing distance is not to interfere with the movement).

2. About the knee There are various statements on the placement (some say that the knee should be directly under the hip joint, while others have no strict regulations). "From the standpoint of "you feel comfortable and able to exert force naturally", it is recommended that you practice actively to further feel which posture is best for you.

3. Then, relax your shoulders. Start the back muscles, feel the clamping of your back, then pull the hand up, and move from the fist to the navel. When lowering, place your consciousness on the back and shoulders, control the back and shoulders to send it out, and then lower your hands.

Common wrong postures

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

2. Common compensation phenomena are mostly inseparable from excessive shaking and rotating of the body. They cannot even grasp the back to contract. Instead, they use a lot of biceps to "lift up" the weight.

The better way to correct is to find a mirror (side facing) to observe whether the position of the lower back will be sunken or protruding with the movement, and to detect whether you have a modern compensation in order to correct your movement.

If you find that the weight is too heavy, it is impossible to fully exercise the back muscles, then it is recommended that you lower the weight, take a lighter dumbbell, or use an elastic band instead, and increase the number of repetitions. Feel the feeling of the back and shoulder blades contracting backwards.

Although rowing with one-handed dumbbells looks simple and easy to operate, it is actually a bit difficult to execute. Because three points of balance are required (supporting hands, knees and side feet), the stability of the torso is also relatively important. 　　So it is recommended: while focusing on training your back, don’t forget to improve other physical qualities and pursue better movement performance.

In addition, in addition to being able to do one-handed rowing with dumbbells, you can actually find a fixed point to support your hands. Remember to also keep your lower back flat and take a lunge step on both feet (behind the front knees and straighten the back feet). However, such movements require excellent stability, so novices are not recommended to do it!