Description
When performing one-arm exercises, be it dumbbells or machines, remember that you need to concentrate and that it is very important to feel the lats.
Main muscles involved: latissimus
Target
This exercise helps to stretch the muscles and shorten them as much as possible.
Stretching the muscles is very important - it helps the muscles to fully develop and be elastic, which is necessary for their growth. Contraction stiffens the muscles and shapes them.
Process
When performing one-arm rows:
- Grasp the handle of the block with one hand
- Take a couple steps back
- Bend your knees slightly (if you pull with your left hand, then your left leg should stand a little further back than your right. The arm is straight, not sagging, extended in line with the cable)
- In order to maintain balance (in this position we will pull you towards the cable), you need to distribute the weight so that you stand comfortably (the weight can be transferred to your heels). Try to bend your body a little in the opposite direction
- We pull with our right hand - this means the body bends to the left and vice versa.
- The muscles in the starting position should stretch; if positioned correctly, you can immediately feel it
- In the first phase of the movement, we try to strain the latissimus muscle, then we begin to bend the arm and pull it down to the side. The hand is pressed tightly against the body during the movement.
- Spring your legs while moving
- When the tag is towards you, straighten your knees a little and turn your body towards the bent arm
- In the tension phase, you should feel the lats tense
- You cannot strain your arm, otherwise the load will be placed on it.