One Arm Dumbbell Rows
One Arm Dumbbell Rows
One Arm Dumbbell Rows
The bent over row is a commonly performed back exercise which effectively stimulates the major muscles of the back. The bent over row can be performed with a variety of training equipment, such as the barbell, dumbbells and cable system. When performed correctly the bent over row will stimulate the latissimus dorsi, rhomboids, trapezius, rear deltoid head, and the arm flexor muscles. The form of the exercise is important due to the position of the torso in relation to the ground. It would be wise to lean forward at roughly forty five degrees, allowing for sufficient range of motion as well as ensuring sound posture. As with all exercises, the weight lifted should not hinder the form of the exercise, and additional body movements should not be made to aid the execution of the lift.
The barbell is commonly used for the bent over row, with either an over hand or under hand grip suitable for use. Dumbbells offer a slightly different option for the exercise, with the unilateral training resulting in equal stress to either side of the body, and therefore reducing the chance of imbalances. If muscle size or strength imbalance is notable simply switch from a barbell row to a dumbbell row, so each muscle receives equal stress. If performing the one arm dumbbell row ensure the weakest side is trained first, so a repetition target is established. Then, use the same number of repetitions on the stronger side, although this should be relatively easy in comparison. This method will allow for the weaker side to catch up to the stronger side.
The cable variation of the bent over row allows for continual tension during the lift, as well as allowing for a variety of handle attachments to be used. The rope attachment may be used, which allows for a greater range of motion compared to the bars, as well as giving freedom which may be beneficial for those with inflexible wrists.
The bent over row can be executed within a relatively low repetition range, although anything below five repetitions will likely be less than optimal due to the excessive weight being used which will hinder form. The exercise is a great choice for a bodybuilding routine, targeting the major muscles of the back in one exercise. A repetition range between eight and twelve per set will likely yield the most fruitful results for those aiming for muscle hypertrophy (growth).
By Andy Webby
Article Source: ezinearticles.com
Tags: Back Workout One Arm Dumbbell Rows, One Arm Cable Rows, One Arm Deadlifts, One Arm Dumbbell Rows, One Arm Lat Pulldown
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