< strong>Smith rows with one arm!
The Smith machine is a piece of equipment that every gym has! Because the track is fixed, the movement trajectories of some movements are limited, but the advantage is that you don’t need to spend a lot of stabilizing force to master its balance!
The action I will introduce today is the Smith Single Row! Work out your lats!
The benefits of unilateral training have been discussed in previous articles!
The advantage of using a Smith machine is that you don’t need to worry about control stability. Keep your elbows close to your body during the movement and focus on your lower lats. Although this is not one of your main training moves! But it will give you some new experiences!
About this move: It may seem simple, but you need to get your body in the right position to lower the barbell to the bottom. Grasp the center of the barbell!
Action process:
1. Stand with your feet crossed, sit back with your hips (hip flexion), keep your spine neutral, and lean down naturally. Use the tension on the back of your legs and buttocks to tighten your core muscles to stabilize your spine. !
2. Keep your body as parallel to the ground as possible and keep your knees slightly bent.
3. Pull the shoulder blades back, adduct the elbows, and pull up the barbell until the barbell is close to the hips. Contract the back muscles, hold at the top of the movement for 1 second, then lower in a controlled manner, and feel the latissimus dorsi muscles being slowly lengthened! .
Key Tips:
1. Most people ignore the stability of the lower back when doing one-handed rowing. If the lower back is not straight and the weight held in the hand is too heavy, it is easy to pull the entire torso downward. When there is excessive pressure on the lower back, pain and discomfort will occur.
2. Most of the common compensation phenomena cannot be separated from excessive body shaking and rotation. You can't even catch the back contraction, but instead use a lot of bicep strength to "lift" the weight.
3. Use medium weight! Make sure your body posture is correct and do 10-15 reps per set! If you find that the weight is too heavy and you are unable to fully exercise your back muscles, it will be recommended that you lower the weight, use lighter dumbbells, or use elastic bands instead, increase the number of repetitions, and feel your back and shoulder blades contract more. feeling.
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