How To: Dumbbell Bent-Over Row (Single-Arm focusing latissimus dorsi) - Slow Controlled

How To: Dumbbell Bent-Over Row (Single-Arm) - Slow Controlled

Workout - Single arm dumble row.

Benefits The main muscle group worked during the single-arm row is the latissimus dorsi (lats). You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). By focusing on one arm at a time, you can better isolate the lats and lift the weight higher than during a classic barbell row. By placing your free hand on your thigh, or another stable surface, you are also able to lift more weight, but keep in mind that the goal of the one-arm row is to reach the maximum range of motion of the movement rather than simply lifting heavier weights.

Keeping your free hand supported on your thigh gives you just enough support to help stabilize your spine and upper body, and allows you to concentrate on slow, controlled movements.

WHY YOU SHOULD DO SLOWER REPS If you’re looking to build muscle quickly, whether you’ve been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps. The amount of time your muscles stay strained beneath a certain amount of weight will lead to an increase in muscle size. For beginners, doing slower reps with lighter weights is the safest bet to prevent muscle injuries. It’s also essential that you focus on your form as well before you move onto heavier weights.

•latissimus dorsi (middle back) •rhomboids (between shoulder blades) •trapezius (neck, shoulders, and upper back) •biceps brachii (front of upper arm)

Movement Integrity – Reps, Sets, and Weight Recommendations

3-4 sets of 8-10 repetitions with light to moderate loads, at a controlled speed (focusing on proper eccentric/lowering of the weight), resting as needed.

Music: Whenever Musician: LiQWYD ... https://www.youtube.com/watch?v=-JOuTqE0DYw