Unilateral dumbbell rowing with the bench is very pull joint exercise to build strength and mass in the dorsal musculature. Suitable for intermediate and advanced-training. Movement allows unilateral focus on the left and right half of the dorsal musculature.
If you have an injury in the shoulder cuff, shoulder, knee in the tendons / muscles or pathologies in the shoulder girdle, approach to implementation with caution. In the case of pain during execution, in compliance with the Protocol for technical implementation, consult a trainer.
There is no dominant group of dynamite.
Wide back muscles (Latissimus dorsi), probably leading synergists, assuming that the mass was decisive.
Trapezoid muscle, middle and lower sector (Trapezius, lower and middle)
Small back muscles (Teres major, Teres minor)
Rear shoulder heads (Deltoid, Posterior)
Long pectoral muscles, large head (Pectoralis major, Sternal)
Extras and dynamic stabilizers
Biceps (Biceps brachii), dynamic stabilizers
Triceps, long head (Triceps brachii, long head), dynamic stabilizers
Long dorsal muscles (Erector spinae), stabilizers are static performance in cross
Right abdominal muscle (Rectus abdominis), stabilizer
Obliques (Obeliques), stabilizers.
Forearm muscles (Wrist flexors, Wrist extensors)
According to the amplitude
With a full range - the movement starts with a vertical arm and ending with his arm in line with spine. This is the classic power technique for unilateral dumbbell rowing.
With extended range - the movement starts with a vertical arm, but ends with an elbow above the line of the spine. Here at the end of its amplitude in the extended part of the movement is completed by the broad back muscles and the small back muscles (Teres major). The technique is advanced, because it carries risks for injury in the small back muscles and other stabilizers of the shoulder joint and shoulder girdle.
With the partial amplitude in the upper part - in descending trainee leaves the arm to descend vertically down and stop its path just before the point of rest. This is an approach for power endurance and mass.
According to the slope
With horizontal back (flat bench) - extends the amplitude and difficult to control in the shoulder girdle. Technique, suitable for power endurance and overall inflation (engorgement).
By leaning back (inclined bench to 30 degrees) - a shorter range, better control of the shoulder girdle. Suitable option for heavy power series.
Classic unilateral dumbbell rowing with the inclined bench
Place the dumbbell to the selected size bench.
Prop pivot arm and associated knee on the bench.
Bend down and pick up dumbbells off the floor with the active hand.
Release the dumbbells hang under your shoulder and stabilizing force.
Tighten the muscles in the abdomen, back and obliques so as to fix the position of the torso.
Lift your shoulder back and hold his position, while lifting the elbow.
Pull elbow back and up and just before you reach the height of the spine, exhale.
Slowly return the elbow down, my breath for the next repetition.
In the bottom section slightly relax your shoulder down and start over.
Comments and recommendations
Do not twist your shoulder while lifting.
Do not drop sharply, change directions smoothly, with short breaks.
In the lower section do not release your shoulder all the way down. Stop at the sensation of painless stretching.
Follow the correct order: start pulling arm, complete with elbow and run in reverse order.
Do not bend during the exercise, keep your neck in a neutral position and do not move! During rowing.
Do not pull the weight with the biceps. Perform rowing slowly and concentrate on the dorsal musculature. Try to feel how it works.
Fitness & wellbeing
Unilateral dumbbell rowing is an excellent way to improve the visual and power symmetry between the two halves of the back. It is appropriate to improve power reliability.
The exercise is suitable for implementation on muscle mass and shape of the muscles of the back. You can run both the advanced and the intermediate. Most often in the middle of training for the dorsal muscle-type split.
For maximum potential intensity of this technique yielded the bilateral basic movements: comb, bar and T-bar rowing from front bench press, rowing machine, pull the lower pulleys, etc.
Its place in the power program, however, is precisely a result of asymmetry in the workload and the difficulty of maintaining stability in the torso at boating. Thus unilateral dumbbell rowing improves stability in asymmetric pulling movements (pulling the rope, climbing rope on a slope, etc.).
Of great benefit to practitioners of power is the ability to correct the power imbalance left-right, if such asymmetry is present. For this purpose, the movement is performed by a mirror.
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