One Arm DB Rows are one of the exercises that are commonly done incorrectly. Over the years I have slowly adjusted my technique and form to allow me to train my lats more effectively. The aforementioned adjustments were:- • Sweeping my elbow backwards instead of pulling up. This helps me activate and keep tension on my lats while it minimizes using my biceps. • Dropping my shoulder to stretch my lats allows me to use a fuller ROM. Also, push your chest out toward the top of the ROM to improve the contraction. Be wary not to use momentum on the concentric phase of the movement if using this technique. • DO NOT twist your spine around towards the top of the movement. You may think this is helping move the weight over a greater ROM but in reality, you are actually not and you are also robbing yourself of hypertrophy inducing tension in the muscle. • Ditch the one knee, one hand on a bench technique. This is often the cause of poor technique. Im not certain why this is but it is a fairly consistent observation I have made. - P
Posted on: Sat, 09 Aug 2014 01:56:51 +0000
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