The dumbbell row is a very popular exercise in the gym! It can exercise our back muscles very well and help us build an inverted triangle figure!
At the same time, because it is a one-handed action, it can also help us improve the imbalance of the left and right muscles, allowing your weak side to develop better!
Dumbbell rowing is a multi-joint action, mainly the extension of the shoulder and the flexion of the elbow. In terms of the plane of motion and mechanics, it is a horizontal pulling action!
Video teaching!
The video mentions two keys to doing a good dumbbell row!
1. Core stability!
Many people hold their breasts in their mouths, bend and twist their waists, allowing their core muscles to be lazy in rowing movements. The result is undoubtedly very bad! What you need to achieve is three-point balance (supporting hands, knees and opposite feet), core strength to ensure that the spine is in a neutral position (no flexion, lateral flexion, rotation), and the supporting hand is directly under the shoulders (no shrugging, no protruding shoulder blades) ) Stay stable!
2. Back muscles dominate!
Most people feel better in their arms when doing dumbbell rowing, but have little effect on their backs!
The correct process should be: activate the scapula → latissimus dorsi drives the humerus to extend → biceps drives the elbow to bend! Guide the movement with your elbows. 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 should follow immediately!
It will take a lot of practice to master the force-producing technique, but once you master the trick, you will feel the obvious stress on the back muscles.