Dumbbell Row
- Основная мышца
- Широчайшие
- Вспомогательные мышцы
- Верх спиныБицепсПредплечья
- Инвентарь
- Гантель
Описание
A one-arm row supported on a bench that trains the lats and upper back. Working one side at a time helps you pull through a full range.
Как выполнять
Place one knee and the same-side hand on a flat bench.
Hold a dumbbell in your other hand with your arm hanging straight down.
Keep your back flat and roughly parallel to the floor.
Pull the dumbbell toward your hip, keeping your elbow close to your body.
Squeeze your back at the top, then lower the dumbbell until your arm is straight.
Finish all reps on one side, then switch arms.
Советы
- Think of pulling your elbow toward your back pocket.
- Let your shoulder blade move forward at the bottom for a full range.
Частые ошибки
- Twisting your torso to heave the dumbbell up.
- Pulling toward your chest with a high elbow, which shifts work away from the lats.
- Rounding your back or dropping your head.
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