 |
|||||||||||
|
One-arm RowingOne-arm rows are great for adding thickness to the lat muscles of the back. They are basically the same as barbell or pulley rows, the real difference is they may be best for people with a slight lower back injury as you can lean one hand on a solid object while rowing with the other arm. They are also great for those who don't like doing other rowing exercises. The only problem with doing one-arm rows is once you've blasted one side you'll need to expend even more energy to blast the other side. I always found this to be a problem because I could not train all-out effort for the last set, thus I prefer doing barbell rows and leave one-arm rowing to the times when my lower back needs complete rest. The main stress is placed on the lat muscles of the back with secondary stress placed on the posterior deltoids (back of shoulders), biceps and forearms. With a little stress on the trapezius muscles.
How to do One-Arm Rows: Exercising the right side Stand with your legs slightly bent at the knees. Take a small step with the left leg, lean over and place the left arm down on to a solid object to support the upper body, maybe a weights bench or something strong enough to support most of your body weight. In the right hand grasp a dumbell and let the arm hang down to enable the lat muscle to fully stretch, keeping the back flat pull the right arm up towards the abdomen with the elbow pushing up past the torso and behind the back. Hold the the dumbbell in the fully contracted position for a second then slowly lower the weight back down in a controlled fashion. Try to keep the upper arm against the sides of your torso during the movement, not elbows out! Always try to look up during the rowing movement, this helps place more stress on the lat muscles and less on the trapezius muscles of the neck. Once one arm is complete switch every body position to the opposite side then repeat for the other side of the lat muscle of the back. One Arm Rows Start:
One Arm Rows Midway:
Breathing technique for the One-Arm Rows. Exhale as the dumbbell is raised, then inhale as the dumbbell is lowered. One Arm Rowing exercise tips: Try to keep the body still during the rowing exercise and just use the movements through the arm. Try to feel the back Latissimus muscle doing the work rather than the burns from the arms. Always try to hold the dumbbell in the top position to help contract the Lat muscles of the back fully.
The back must be kept straight at all times try
not to twist the torso when the one arm rowing exercise becomes difficult.
Related articles for back training exercises.. Barbell Rows Back muscle training exercise bent-over rows develop muscular back mass Chin Ups exercise for training back muscles best develop mass back width Upright Rows good for developing muscular shoulders and trapezius All exercises on this website should be performed under the guidance of a qualified instructor!! Exercise ArticlesDifferent Exercises & Set Numbers for Strength Training Some dangerous gym exercises to avoid! What is isometric exercise training Basic muscle mass building routines The importance of a good warm Up Free muscle building workouts routines which build mass quickly Simple mass building exercises to use for first month of training Untold Fitness Secrets & Abdominal Training Shoulder workout routine for build wide shoulders Triceps workout routines for building big arm muscles Simple Workout for Building Chest Muscles How to Stretch different parts of the body Stretching exercises for warming up the whole Body Two-part split routine which I used after the above basic workouts Advanced splits routine I used after first 9 months of training The best muscle building exercises generate high intensity Weight training to maximize muscle growth Ways to train harder for increased muscle gains What is the difference between aerobic anaerobic exercise Biceps workout routines for building big arms The best exercises for body building Muscle building workout guidelines How to do exercisesBuilding up to good bench press weight Which weights exercise works what muscle groups Lateral raises help build wider shoulder muscles Front raise exercise to build big shoulders Shoulder press, exercise tips and breathing techniques Pulley rows for building thick back muscles One arm rows develop muscular back mass How to do lat pulldowns, exercise tips and technique for pulldowns T bar rows build lat muscles various forms of T-bar rowing How to perform leg curls build hamstring leg muscles Standing calf raises build calves muscles All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.
|
|
||||||||||
| Copyright © 2004. www. bigmusclesfast.com. All rights reserved. | disclaimer | Home | Building Muscle with Onearm Rows |