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

But the one-arm dumbbell row is good! But it’s difficult! Many people often make mistakes when operating dumbbell rows!

Common mistakes in dumbbell rows: Pin the shoulder blades

A common cue for many people when doing one-handed dumbbell rows is to retract (adduct) Shoulder blades, then pin them in place for a full set of reps!

However, this is not the correct approach and goes against common shoulder joint mechanics. The reasons are as follows:

< /p>

By fixing the movement of the scapula, you are essentially forcing yourself to use the humerus joint to absorb the impact of the movement, which in turn causes more anterior (forward) transfer of the joint itself, resulting in more anterior laxity. .

In addition, maintaining the retraction of the scapula throughout the entire set of movements will lead to rhomboids dominance, which in turn leads to muscle imbalances, such as scapula downward rotation syndrome (downward rotation syndrome)

You need to allow your shoulder blades to move or breathe, like this:

The scapula should move around the ribs. The scapula has space to breathe, move, and work more cooperatively with the humeral joint. Let the scapula work both concentrically and eccentrically.

Note: You still need to avoid dropping the load all the way into the "end range of motion" and actively control the load to maintain tension in the lats rather than hanging. You should feel a nice stretch in your lats at the bottom position and then return without a bounce.

This is a subtle adjustment, but it will profoundly affect the efficiency of the movement and the health of the shoulders. Try it and see if there is any difference.

The scapula should move around the ribs. The scapula has space to breathe, move, and work more cooperatively with the humeral joint. Let the scapula work both concentrically and eccentrically.

Note: Maintain tension during the falling process, do not fall freely, and actively control the load instead of hanging. In the bottom position, you will feel a stretch in your lats.

(Note: FollowFitness Bar WeChat Public platform, search for subscription account "Fitness Bar Network" or "Click to scan and follow”)

Recommended attention:

Back muscle exercise teaching: understanding muscles and functions

How to feel the strength of the back muscles: 4 auxiliary movements

Back muscle training techniques: locking the back (squeezing the shoulder blades)