Dumbbell Rowing is one of the most popular back training exercises in the gym. one! He is a very good mover! Not only can it exercise the back muscles, but also because it is a one-handed movement, it can correct the imbalance of left and right muscle strength

However, dumbbell rowing is good! But many people still encounter problems! When rowing with dumbbells, you will experience backache and lower back pain!

Why is this?

As with all other exercises, if you experience pain during the movement, it is almost always because you are using the wrong form

Is your back sore from training? There is only one answer! You lose the stability of your spine! The spine is not aligned correctly during the movement and is far from the neutral position! (Hunchback, twisted spine)

We all know: Only by ensuring the neutral stability of the spine! Only in this way can the power be transmitted better and the movements of the limbs can be produced smoothly!

When training with a bent posture, the spine is in a bad position and cannot transmit force normally. At the same time, the muscles responsible for extending the spine are in a state of eccentric contraction for a long time. It’s natural to have backache!

What you need to do is: maintain a good spine curve

Three-point balance (supporting hands, knees and opposite feet), supporting hands directly under the shoulders (no shrugging, no protruding shoulder blades) to stabilize! Use core muscles to ensure that the spine is in a neutral position

Always keep the trunk stable during the movement and avoid spinal flexion, rotation, and lateral bending!

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