Post by Tim Wescott on Jun 14, 2004 17:19:24 GMT -5
Secret Training Tip #452 - Taking One-Arm Dumbell Rows To The MAX!
by Nick Nilson
Learn how a simple change in body position can INSTANTLY
increase the amount of weight you can use for this exercise
AND make it safer. You'll never go back to the old way again!
The One-Arm Dumbell Row is one of the best lat-building
exercises you can do. If you knew of a way to be able to not
only perform it with heavier weight but in a far safer manner
for your lower back, would you be interested?
I have just what you're looking for: a simple body-positioning
trick that will INSTANTLY allow you to use much heavier weight
with good form without compromising the health of your lower
back.
The typical one-arm dumbell row is done on a bench with one
knee placed on the end, one hand set forward on the bench
to brace the upper body and the other foot planted solidly
beside the bench. The lower back should be arched and tight
and the head should be looking somewhat up and forward.
This position is absolutely fine for the back and body when you
are in it without weight. Now let's add a dumbell and see what happens.
Generally, you are taught to hold the dumbell in your hand,
let it stretch forward a little then bring it up along the
outside of your thigh and up towards your hip. Nothing
wrong with that, right?
Wrong! Bringing the dumbell up along the outside of your
thigh can not only greatly limit the amount of weight you're
able to use safely for this exercise, it can also compromise
the safety of your lower back. The technique I'm about to
show you will TOTALLY eliminate these problems, making the
exercise safer and making your immediately stronger in it.
How can I go against the teachings of decades of exercise
instruction? Easy, I do it every day. Quite often, it
actually ends up being a lot better for you!
What's the technique? Instead of placing your foot beside
the bench and bringing the dumbell up along the outside of
your thigh, set your foot out wide to the side and bring the
dumbell up along the INSIDE of your thigh (your knee should
be slightly bent when you do this).
It doesn't sound earthshattering but you'll notice an
IMMEDIATE difference in how the exercise feels. You will feel
stronger and more stable right away.
When you examine the standard performance of this exercise,
you'll see one glaring problem: the resistance is placed
entirely OUTSIDE of your base of support during the movement.
Your base of support is formed by your legs and your arm on
the bench. When the resistance is outside of your base of
support, i.e. the dumbell coming up the outside of your
thigh, your body must attempt to counterbalance this torque
with your lower back.
When you're using lighter weights, it doesn't matter so much
as the resistance is not enough to really cause problems.
Imagine, however, trying to do a one-arm dumbell row with a
dumbell that weighs almost as much as you do. Think you'll
be able to hold that outside your thigh and not fall over or
severely injure your back?
By setting your foot out wide (like an angled brace holding
up a retaining wall), you immediately widen your base of
support, making yourself far more stable and increasing your
power. Bringing the resistance up INSIDE of your base of
support allows you to instantly use much heavier weight
without the dangerous, unbalanced torque on your lower back
and body.
Using this technique allowed me to perform 3 reps (with good
form) with a home-made 210 pound dumbell. This dumbell
weighed 20 pounds more than I did at the time.
When you try this technique and are able to starting moving
heavier weights, be absolutely sure you keep a tight arch in
your lower back. DO NOT allow it to round over at all.
Rounding your lower back not only decreases the effect of the
exercise on the lats, it also immediately relaxes the muscles
of the spine that work to stabilize the spine. The result:
possible immediate injury. Keep it arched and keep it tight.
Give this positioning technique a try in your next back
workout. You will notice an immediate difference in how the
exercise feels and realize an immediate increase in the
amount of weight you are able to handle with it.
For pictures of this enhanced technique, click this link now:
www.fitstep.com/Misc/Newsletter-archives/issue27-1arm-row.htm
by Nick Nilson
Learn how a simple change in body position can INSTANTLY
increase the amount of weight you can use for this exercise
AND make it safer. You'll never go back to the old way again!
The One-Arm Dumbell Row is one of the best lat-building
exercises you can do. If you knew of a way to be able to not
only perform it with heavier weight but in a far safer manner
for your lower back, would you be interested?
I have just what you're looking for: a simple body-positioning
trick that will INSTANTLY allow you to use much heavier weight
with good form without compromising the health of your lower
back.
The typical one-arm dumbell row is done on a bench with one
knee placed on the end, one hand set forward on the bench
to brace the upper body and the other foot planted solidly
beside the bench. The lower back should be arched and tight
and the head should be looking somewhat up and forward.
This position is absolutely fine for the back and body when you
are in it without weight. Now let's add a dumbell and see what happens.
Generally, you are taught to hold the dumbell in your hand,
let it stretch forward a little then bring it up along the
outside of your thigh and up towards your hip. Nothing
wrong with that, right?
Wrong! Bringing the dumbell up along the outside of your
thigh can not only greatly limit the amount of weight you're
able to use safely for this exercise, it can also compromise
the safety of your lower back. The technique I'm about to
show you will TOTALLY eliminate these problems, making the
exercise safer and making your immediately stronger in it.
How can I go against the teachings of decades of exercise
instruction? Easy, I do it every day. Quite often, it
actually ends up being a lot better for you!
What's the technique? Instead of placing your foot beside
the bench and bringing the dumbell up along the outside of
your thigh, set your foot out wide to the side and bring the
dumbell up along the INSIDE of your thigh (your knee should
be slightly bent when you do this).
It doesn't sound earthshattering but you'll notice an
IMMEDIATE difference in how the exercise feels. You will feel
stronger and more stable right away.
When you examine the standard performance of this exercise,
you'll see one glaring problem: the resistance is placed
entirely OUTSIDE of your base of support during the movement.
Your base of support is formed by your legs and your arm on
the bench. When the resistance is outside of your base of
support, i.e. the dumbell coming up the outside of your
thigh, your body must attempt to counterbalance this torque
with your lower back.
When you're using lighter weights, it doesn't matter so much
as the resistance is not enough to really cause problems.
Imagine, however, trying to do a one-arm dumbell row with a
dumbell that weighs almost as much as you do. Think you'll
be able to hold that outside your thigh and not fall over or
severely injure your back?
By setting your foot out wide (like an angled brace holding
up a retaining wall), you immediately widen your base of
support, making yourself far more stable and increasing your
power. Bringing the resistance up INSIDE of your base of
support allows you to instantly use much heavier weight
without the dangerous, unbalanced torque on your lower back
and body.
Using this technique allowed me to perform 3 reps (with good
form) with a home-made 210 pound dumbell. This dumbell
weighed 20 pounds more than I did at the time.
When you try this technique and are able to starting moving
heavier weights, be absolutely sure you keep a tight arch in
your lower back. DO NOT allow it to round over at all.
Rounding your lower back not only decreases the effect of the
exercise on the lats, it also immediately relaxes the muscles
of the spine that work to stabilize the spine. The result:
possible immediate injury. Keep it arched and keep it tight.
Give this positioning technique a try in your next back
workout. You will notice an immediate difference in how the
exercise feels and realize an immediate increase in the
amount of weight you are able to handle with it.
For pictures of this enhanced technique, click this link now:
www.fitstep.com/Misc/Newsletter-archives/issue27-1arm-row.htm
