The
One Arm Dumbell
Row is a good exercise
for building thickness in the lower
and center back. If done properly,
with correct body position, it can
also develop strength in the lower
back. If done improperly, this exercise
can aggravate the lower back and lead
to injury.
How
to do One Arm Dumbell Rows:
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- Put
one knee up on the end of
a flat bench then place the
hand of the same side on the
bench.
- Your
other leg will be on the ground
(knee slightly bent), not
directly beside the bench
but about a foot out to the
side.
- This
completes the triangular base
of support.
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- Grasp
a dumbell in the other hand.
Stretch your shoulder down
and forward to get a complete
stretch then pull the dumbell
back and up towards your waist/lower
abdomen in an arc, not a straight
up and down movement.
- The
dumbell will come up the outside
of your thigh when you are
using lighter weight.
-
When you start using heavier
weight, the dumbell should
come up the inside of your
thigh. This is contrary to
what you may see elsewhere
but it is a more comfortable
and healthier position for
your lower back when using
heavier weight as the resistance
is within the base of support
rather than outside it. This
means less torque on the lower
back.
- Your
upper body should be parallel
to the ground.
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- It
is also very important that your
lower back be arched throughout
the movement to maximally activate
the lats. This arch also helps to
protect your lower back from injury.
Remember, the arch is the strongest
architectural structure.
- Bring
the elbow back and up as far as
you can go.
- The
range of motion will depend on the
amount of weight being used, though
try to keep the range as large as
possible even when using heavy weight.
- Lower
slowly, down and forward, rotating
the torso in that direction to get
a fuller stretch.
Tricks
for Performing One Arm Dumbell Rows:
1.
Ensuring you're not hunched
To
ensure you are not hunched over for
this movement, move your hand further
forward on the bench. This will force
you to stretch out and will automatically
flatten your back. Another way to
accomplish this is to look up and
forward rather than down.
2.
Keeping a tight back
If
you find that you can't keep your
back tight during this movement, try
doing it without your knee on the
bench. Keep both feet on floor. Strive
to maintain a horizontal upper body
position. Keeping your knee off the
bench will tighten your back on the
non-working side during the movement.
3.
A better grip
To
get a better grip, hold the dumbell
so that your thumb and forefinger
are pressed right up against the inside
of the forward dumbell plates. This
trick can be used with all grip-limited
dumbell exercises to prolong your
grip without using straps.
4.
Keeping the shoulders square
If
you have a tendency to twist and jerk
the
weight, look to your non-working shoulder
during the movement. This will help
counteract that tendency by forcing
you to keep your shoulders square.
Common
Errors in the One Arm Dumbell Row
Exercise:
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1.
Rounded lower back
This is essentially rowing in
a hunched over position.
- This
is very harmful for your lower
back as the erector spinae
(stabilizers) are not able
to contract to support the
spine, therefore the load
goes directly onto the spine.
- Keep
your back relatively flat
with an arch in the lower
back.
- To
ensure you maintain this position,
do not look down. Look forward.
- The
lumbar (lower back) vertebrae
will mimic what the cervical
(neck) vertebrae do. A round
neck will result in a round
back.
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2.
Using momentum and body movement
This
movement should be done strictly without
resorting to jerking the weight up.
The arc of the movement is similar
to starting a lawnmower, but the action
itself should not be as explosive
as that.
3.
Rowing straight up and down
This
error involves the biceps strongly.
Let the dumbell go forward as you
lower it down then row it back and
up in an arc.
