Exercise Among the various movements of the back muscles, dumbbell rowing is one of the most classic and effective movements! Compared with barbells, single-arm dumbbell rowing can better take into account the left and right imbalance of i, while also developing your anti-rotation core strength.
However, although dumbbell rowing is good, many people will encounter many problems when practicing! All kinds of weird postures, lower back discomfort, no feeling in the target back muscles, shoulders sore as hell
Do you also have such a problem? Today we’re going to introduce you to two keys to doing a good dumbbell row!
Step one: good body posture and maintain stability!
The most important thing to do well in dumbbell rowing is to maintain the correct body posture! and build a stable action platform!
The core is not strong enough, the joints are not arranged correctly, the body is shaking and rotating excessively, and there is no strong support to support you in completing the movements! leading to compensation
Many people are hunched over, scoliosis or rotating when rowing. This is not a good sign!
What you need to do is: maintain a good spine curve
Three-point balance (support hands, knees And the opposite foot), the supporting hand is directly under the shoulder (no shrugging, no protruding shoulder blade) to stabilize! The core muscles use force to ensure that the spine is in a neutral position
Always keep the trunk stable during the movement and avoid spinal flexion, rotation, and lateral flexion !
What you should do:
Use the hip hinge to lean down, sit back (flex your hips), keep your spine neutral, and lean down naturally
Use the tension on the back of the legs and the back of the hips to support the body (rather than Lower back ), tighten your core muscles to stabilize your spine in neutral! Avoid swaying during movements
Step 2. Use the back muscles instead of the arms
Whether it looks similar or not is similar in spirit is a big problem that troubles many beginners. Once the first key is done, Now comes the part where we can make the back muscles work better!
Most people feel better in their arms when doing dumbbell rowing. But the back has little effect!
Dumbbell rowing is a multi-joint exercise, and both shoulders and elbows are involved in the movement, but in fact The shoulders will dominate the movements
To change this situation, one key point is to activate the scapula
When you can't activate your scapula correctly (the scapula seems to be Pinned), your back muscles will not be better involved in the movement
Error demonstration: the scapula is not activated, use The strength of the arm pulls
You should Do this:
Before pulling up, make a scapula retraction movement, and then follow with the upper arm upwards , and finally lift the dumbbell upwards with your elbows, and try to bring the upper arms closer to the body at the top of the movement, squeezing the back muscles
Don't! Pay too much attention to the dumbbell you are holding. It feels like it is part of your arm. As soon as your shoulders move back, your elbows must follow!
It will take a lot of practice to get the hang of it, but once you get the hang of it, you'll feel the stress on your back muscles.