How to Do the Perfect One-Arm Dumbbell Row (Complete Guide)
Build upper body strength and muscle mass with this effective unilateral rowing exercise, focusing on your back, shoulders, and arms.
Perfect One-Arm Dumbbell Row Technique
The one-arm dumbbell row targets the latissimus dorsi, traps, and biceps, offering a powerful movement to enhance muscle growth and unilateral strength. Ensure proper form to maximize results and reduce the risk of injury.
Step-by-Step Form Guide
1.Setup Position: Place a dumbbell on the floor beside a bench. Place your opposite knee and hand on the bench for support. Grab the dumbbell with the free hand, keeping your back flat and core engaged.
2.Lift the Dumbbell: Pull the dumbbell upwards, driving your elbow back and toward your torso while keeping your upper arm close to your side.
3.Peak Contraction: At the top, squeeze your back muscles, ensuring your shoulder b
lade retracts fully.
4.Lower the Dumbbell: Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.5.Breathing: Exhale as you lift the dumbbell and inhale as you lower it.
Common Mistakes to Avoid
1.Using Momentum: Swinging the body or using excessive force to lift the dumbbell instead of relying on controlled muscle engagement.
2.Overarching the Back: Rounding or excessively arching your back, which increases strain on the spine.
3.Not Fully Extending the Arm: Failing to fully extend the arm at the bottom of the movement, reducing the range of motion.
4.Jerking the Weight: Abrupt movements or jerking, which can lead to poor form and potential injury.5.Lack of Core Engagement: Not stabilizing the core can cause the body to twist, leading to imbalanced force distribution.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Proper Body Alignment: Ensuring a neutral spine and stable torso during each rep to prevent injury.
2.Targeted Back Activation: Enhancing lat and trap engagement with optimal arm movement and shoulder blade retraction.
3.Efficient Breathing Rhythm: Improving breathing patterns to maintain endurance and stability throughout the set.
4.Controlled Movement: Focusing on slow, controlled reps to maximize muscle tension and growth.
5.Injury Prevention: Providing feedback on form adjustments to avoid common mistakes that could lead to strain or injury.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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