Build A Better Back!
Build A Better Back
I’m sure you’ve seen that one individual that cracks a joke and nobody laughs. Then another individual cracks the very same joke and everybody laughs. I’ve always said it’s not the joke, but instead the delivery that causes the laughter. The same can be said about weight training. Two individuals can perform the same exercise and get very different results from the exercise. It’s not the exercise that counts, but instead how your perform the exercise that will determine the results you get. With several years in the personal training and fitness industry, I have witnessed hundreds of fitness enthusiasts performing exercises incorrectly. They spend hours upon hours in the gym doing every exercises they’ve read that their fitness idols perform, only to fall short of their fitness goals. Poorly-performed exercises are unproductive. Not only will you see limited to no results, but without proper control and form, you leave yourself at risk for injury. One of the most commonly incorrectly performed exercises I see in gyms is the one arm dumbbell row. This exercise is great for developing a stronger, more muscular back when performed correctly. But in order to perform this exercise correctly, there are a few things you need to think about.
(Now keep in mind, this particular exercise can be done by either placing one knee on a weight bench or bent over using the dumbbell weight rack for support. I am describing the latter version in this blog)
Performing the Standing One Arm Dumbbell Row Correctly
The first thing you need to think about is foot placement. Proper foot placement will ensure that you have a solid base and will eliminate extraneous body movement. Plant both feet firmly on floor about shoulder width apart, knees slightly bent, squaring up your hips. Tighten your abs as you bend over at the waist to about a 70 degree angle. The second thing you need to think about is hand placement on the Dumbbell rack. Make sure your hand is firmly place against the rack and your supporting arm locked to prevent any forward and back movement. Keep the back arched throughout the movement to ensure a complete contraction in the muscle. The third thing you need to think about is to initiate the movement with the muscle you’re trying to work. Start by contracting your lat, then lead with your elbow, pulling the dumbbell back and up towards your hip. Contract your lat hard at the top of the movement. And hold the contraction for 2 seconds with every rep. Lower the weight slowly back down to the starting position. This is one rep. Repeat 8 to 15 reps before switching sides.
What You Want to Avoid!!
Avoid excessive body movement, rounding your back, and using momentum to get the weight up. For more information on losing weight, health and fitness, or nutrition plan designed specifically for you, or if you’re looking to hire a personal trainer, look no further contact us today and watch your physique transform!
