Single arm DB rows with 60s.
When performing this exercise make sure it's very controlled. This means a stable core, natural stance, and full range of motion. This row is common for people to throw up too much weight or perform it improperly. A wide athletic stance and flat back with a tight core allows you to keep your back safe and prevent injury. As you pull the weight and retract your scapula, focus on squeezing right into the middle back. Perform the movement at such a speed that the weight is not thrown and you can feel the activation of each muscle. .
Think of your hand as a hook and try not to squeeze the dumbbell as this will fatigue your forearm, pull through the elbow and keep the dumbbell on arc from below your shoulder to your hip.
BACK to work Monday with an early morning BACK and Ab workout! Someone in my @barbells_and_ponytails FB group asked me to video this dumbbell row variation so I figured I’d post it here too! Sometimes I go light with the dumbbells, sometimes I go heavy, and sometimes like this morning I do both! 10 reps at 50lbs then 20 reps at 25lbs is 1 set- 4 sets total. .
Necessity is the mother of invention or in this case good ole common sense for the win! My gym bud Jess and I wanted to up the weight on a leg pull-in ab variation where we balance a 10lb plate on our legs and bring it overhead without having multiple weight plates slide all over. Well SWIPE ➡️ to see what she came up with! 👏🏻👏🏻👏🏻👏🏻
오랜만에 등 고립훈련을 했습니다.
고립훈련과 기능성훈련 모두 양립하기
좋지 않은 움직임은 없습니다.
덤벨로우 동작을 할 때
하지축을 동측에 두기도 하고
당기는 반대쪽인 편측에 두기도 합니다.
당기는 반대편에 축을 두면
si joint 를 기점으로
The Functional Line 의
후방 기능선이 활성화되어
기능적으로는 좋은 동작이 될 수 도 있겠지만
근비대를 시키는 목적의 고립훈련이라면
하지의 축을 동측에 두고 시행해 보세요.
다만 다를 뿐 이죠.
광배근의 origin & insertion
기시점 과 정지점 를 알고
로우동작의 움직임을 머리속에 그려보시면
다른 관점이 생길 수 도 있답니다. ✔기시점은 곧 ✔고정점 입니다.
광배근의 기시점은 아래와 같습니다.
T spine 7~12번
요천추 극돌기 LS spinous process)
엉덩뼈 능선 iliac crest
로우동작시 고정점이 몰려 있는
골반을 바닥과 평행을 만들고
팔을 이용하여 등으로 당기는 힘과
동측 다리로 지면을 미는
반력의 힘선이 위,아래에서
반대편에 하지축을 두면
당기는 동측 다리를 보편적으로
후방으로 빼게 되거나 지면을 누르지 못하여
동측 지면반력 ❌
이 때 덤벨을 당기면 동측 골반이 열리면서
힘선이 반대편 축으로 이동되고
로우백이 회전가동에 노출이 되어
로우백 안정화 ❌
치팅을 쓰기에 좋은 동작이 나오게 됩니다.
T-spine 12번 위로 흉추 회전가동성과
어깨뼈 후인을 만들어 낸 후
팔꿈치를 구부리며 상완골을 가동 시키면서
광배근을 수축시킴과 동시에
아래의 흉요근막,골반쪽은 안정화 를
이루어 낸 자세가 나와야 좋은 자세
중둔근이 약화된 상태에서 로우동작❌
영상처럼 밴드를 활용하면
등자극에 베네핏을 줄 수 있답니다. ✔벤치위 손의 포지션
요골쪽 손바닥안의 주름경첩안으로 누르고
상완골을 외회전 그와 동반된 척골의 움직임
(전완은 회내 상태)
하루,하루는 그냥 지나가는 것이 아닌
차곡,차곡 쌓여가는 연속이기에
독! 이되는 움직임들을
최대한 걸러내어 훈련하는 것이 득!
언제나 깨어 있는 의식속에서 움직이기
MODERATION OF MOVEMENT
Seal row (modified). Opposite muscles to the bench press (kinda). Upper and mid back and front of upper arm (primarily).
We tend to do a lot more pushing exercises than pulling. There is a school of thought that suggests we should pull twice as often as we push. And we should horizontally pull (this movement is a horizontal pull) twice as often as we vertically pull (pull up/lat pull down).
I’m not sure how valid this is but if you add this version of a row to your program at least you’ll be getting some way there.
The great thing about this one is your lower back is supported by the bench so it’s a slightly safer variation than an unsupported barbell row, for example.
Excellent for improving posture if you spend a lot of time slouching, sitting at a keyboard or looking at your phone. Or if you’re a young man that bench presses a little bit too often and needs to even out imbalances between front and back so your shoulders don’t start rounding :P
Oh yeah... She’s back. My shoulder is feeling much better. 💪🏽 Back and shoulders still looking pretty good. 👀 #shelifts#backday#dumbbellrow#fitover40
P.S. Struggle is real when you don’t have your tripod or hubby to record. 😂
If you are one of these people who are struggling to build your LATS ,Dumbbell Row is one Important exercise if do correctly to improve your LAT
Try to add this to your back day
Use a weight you can control and really feel the muscle burn 🔥 ————————————————
Don’t forget DEDICATION IS KEY
Repost from T-Nation.com contributor Lee Boyce, @coachleeboyce.
For dumbbell rows, don’t pull. Instead, drag and sweep.
Too many lifters mistakenly treat the single-arm DB row as a way to effectively hit their upper backs (muscles like the rhomboids, rear deltoids and other scapular muscles). While this movement CAN indeed hit them, it isn’t a superior choice compared to other horizontal pulling movements due to the force angle and patterning of the lift.
This is a movement that best services the LATS. The fibrous path of the lats is slanted (they travel on an angle). Copying this through the execution of our movement pattern will create a huge hit for the upper lats when done well. All it takes is making THIS subtle change of emphasis when pulling. – @coachleeboyce
On DUMBBELL ROWS:
My advice is simple.
DON’T PULL. DRAG and SWEEP.
Too many lifters mistakenly treat the single arm DB row as a way to effectively hit their upper backs (muscles like the rhomboids, rear deltoids and other scapular muscles). While this movement CAN indeed hit them, it isn’t a superior choice compared to other horizontal pulling movements due to the force angle and patterning of the lift.
This is a movement that best services the LATS. The fibrous path of the lats is slanted (they travel on an angle). Copying this through the execution of our movement pattern will create a huge hit for the upper lats when done well.
All it takes is making THIS subtle change of emphasis when pulling.
Get like Ru Paul.
#Repost @syattfitness with @make_repost
🦄Fair warning —> your upper back is gonna be sexy as effff after this. It’s a simple exercise, in theory, but in practice most muggles royally screw it up. So grab a goblet of @unicornmagiccoffee and join me for a quick chat about the major technique points to make sure you’ve got it down pat.
🦄TAKE HOME UNICORN POINTS TO REMEMBER🦄
❌Don’t round your upper back like the first example. Many people subconsciously round their upper back (and reach forward with their neck) which forces you to move with your arm - not upper back - so you end up missing out on all the benefits of the exercise.
❌See in the second example how my elbow is going way too far up? It’s going wayyy past my torso and the front of my shoulder pops forward at the top of every rep. No good. The point of this drill is to hit your upper back muscles - not your arms. Which means your shoulder blades should create the movement by sliding across your back, rather than your arm pulling the dumbbell up. And when your shoulder blades create the movement, your elbow won’t go far past your torso because it’s all back movement, not arm.
❌Don’t do what I’m doing in the third example. See how my shoulder is scrunched up towards my ear? No good. You want plenty of space between your shoulders and ears (think about putting your shoulders in your back pocket) because shrugging uses too much upper trap whereas keeping your shoulders down/away uses more rhomboids and lats.
❌Don’t toss the dumbbell up with momentum like the 4th example. Keep it slow and controlled and use your muscles to create the movement.
❌No reason to scream and shout and grunt and pound your chest. You can if you want but it won’t help much, especially if the weight is too heavy to lift in the first place.
✅ You can DB Row 1-2 times/week on your upper body days for 3-5 sets of 6-15 reps/arm.
It's Day 28 - Wow! Three days left of #TurkeyWingTermination !! Ok, let's get to it. We're doing Bent Over Dumbbell Row with an overhand and underhand grip. Get into position - focus on good form here. Position your hand on your chair or bench, push those hips back and bend your knees. Try to keep your back straight, not curved. Keeping your head up will help keep your back straight and improve your form. Notice how I am rotating my hand each time I row the weight up. Each row equals one rep. Alright, let's get to rowing and let's do this! 💪🏾🦃💪🏾
💪😎 Upper Body Circuit 😎💪
Some call it bodybuilding. Some call it accessory work. Whatever you want to call it, this is a really effective circuit for your chest, lats, shoulders, and biceps. Not all workouts need to leave you 😫 and wanting to 🤮
Do 3-5 rounds of:
Incline dumbbell bench press x 12-15 reps
Chest-supported dumbbell row x 12-15 reps
Reverse flye x 12-15 reps
Chin ups with pause x 5-10 reps
This video is sped up considerably, so make sure all your reps are slow and controlled. For the chin ups, pause for 2 seconds at the top and slowly extend. Give this one a try and let me know how it goes! 😎💪
The one-arm dumbbell row allows to to focus your efforts on the lats and traps while building a strong back. Hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
Lower the weight straight down to the starting position.
Are you performing a DB Row properly? Swipe right ➡️ to check out #PTEastYork Performance Director @sean_sellers40 top cues.
Want to learn more? Head over to our Instagram story and drop your questions. Sean will be answering them all day!
Looking to tone your back? Try these 10 exercises:
1. Bent Over Row
2. Renegade Row
3. Single-armed Dumbbell Row
6. Kettlebell Swings
7. Lat Pull Down
8. Seated Cable Row
9. Inverted Row
10. Front Squat **Please use proper form to prevent injury.
What are some of your favorite #back exercises?
ESTANDARIZAR LA TÉCNICA 🔎.
Es clave a la hora de planificar una progresión saber qué es válido ✔️ y qué no lo es con el fin de determinar si hay o no progreso.
Es por ello por lo que estandarizar la técnica de cada ejercicio es clave al principio de cada nuevo mesociclo 🗓️, ¿qué quiere decir esto? Pues que hay que fijar el tempo, técnica, pausas si las hay, rango de recorrido, etc. de cada ejercicio para asegurarnos de que semana tras semana todo se mantenga igual y que cada repetición o kgs que añadas sea gracias a hacerte más grande y más fuerte 💪, no a costa de utilizar cada vez más inercia, rebotar la barra en el pecho, pegar tirones con la espalda y todos esos atajos que te llevan a la falsa creencia de que eres más fuerte 🤦♀️.
Como la primera semana de un mesociclo ha de estar alejada del fallo muscular será el momento ideal para fijar todos esos aspectos técnicos y propioceptivos 🏋🏼♂️, interiorizarlos y de esa forma progresar durante el bloque 📈, seguramente de forma más lenta que el que solo piensa en aumentar kgs sin ningún control, pero mientras vosotros aumentáis tanto fuerza como hipertrofia los que no hagan esto solo aumentarán su EGO 👎. Tu eliges si quieres mejorar en una cosa u otra 🤷🏻♂️.
Los vídeos son de mis cuatro movimientos compuestos principales 📽️, en los que se centrará la mayor parte del progreso de este bloque. Tenéis por orden: 1. Press inclinado con pausa larga, 2. Remo con mancuerna con pausa en la contracción máxima, 3. PMR y 4. Prensa.
Cualquier duda con respecto a este tema podéis dejarla en los comentarios o enviarme un MD 📩.