Effective One-Arm Dumbbell Row Technique for Strength Training
Master the one-arm dumbbell row with this comprehensive set-up and execution guide. Ensure you have a solid flat surface and a dumbbell for optimal performance. Start by positioning your feet under your armpits and bending forward with your weight slightly shifted to engage your hamstrings and glutes. In the concentric phase, row the dumbbell towards your body while keeping your elbows in, ensuring a controlled motion. In the eccentric phase, lower the dumbbell carefully, maintaining stability and proper form throughout the movement to effectively target your back and lat muscles.
Effective One-Arm Dumbbell Row Technique for Strength Training
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Presentation Transcript
Set Up • You will need one dumbbell and a solid flat surface • Feet should be under your armpits • Align in a bent over position with the whole foot on the ground and your weight shifted slightly forward while still loading the hamstrings and glutes
Concentric Phase • Row the dumbbell in front of the knee while keeping the elbows in • Movement should be controlled while the back and hips remain level • Row until the humeorus is parallel with the ground • The dumbbell should be just outside of your pectoral at this point
Eccentric Phase • Lower the dumbbell on the same plane you lifted during the concentric phase • Lower body should keep weight where it is and not shift forward to catch the weight • Use the lat to control the weight and and keep your back flat and posterior loaded
