🚨DUMBBELL ROW 👎WRONG VS 👍RIGHT
DUMBBELL ROW – If done correctly, this exercise can be considered one of the most effective and multi-purpose, since it creates a load on both stabilizing and active muscles.
Initial position DUMBBELL ROW
Take dumbbells in the hands of a straight grip and take a stable position by tilting the body forward and slightly bending the legs in the knee joints.
Recommendations for executing DUMBBELL ROW
- Do not use force of inertia. Movements should be slow and controlled.
- Do not take your shoulders in front. Straighten your chest, lower the shoulder blades.
- Keep your back straight, keep the natural curve of the waist. The spine is straightened, the pelvis is in neutral position.
- Lifting dumbbells, doing inhale.
Special advice for women
If you have sloping shoulders, it is very important to strengthen the rhomboid muscles, the middle and lower bunches of the trapezius muscle, and also stretch the large and small pectoral muscles. This problem is ideally solved by means of traction of dumbbells in a slope.
When DUMBBELL ROW with one hand, many back muscles are involved.
Step 1. Place the knee on the bench so that the thigh and shin form an angle of 90 °. The back is at an angle of 45 ° to the bench.
Step 2. Take the dumbbell in the left hand, and the right side lean against the bench.
Step 3. Put the hand with the dumbbells vertically down, relax your shoulder.
Step 4. Inhale a little deeper. Begin to pull the dumbbell up to the waist, bending the arm.
Step 5. Returning to the starting position, exhale. Lower the dumbbell slightly lower, allowing the muscles of the back to stretch.
During warm-up with low weight, try to get the elbow higher behind your back, as if folding it along and bringing one shoulders blade closer to the other. This will ensure a better workout and an active blood flow to the muscles.