![]() Want some more info about this wrinkle? Check out the details here. Make sure your shoulders are slightly higher than your hips, too you'll have to turn on your back extensors to do this and it will protect your lower back from lifting the weight. That's why a better starting point for beginners is with one hand on a bench and an even stance with your feet.įrom here, you want to think about keeping your hips square to the ground the entire time that means keeping your core active as you row. Especially when you start learning the dumbbell row, it's important to learn to be in control of your hips and spine. Row With a Better StanceĮb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand on the bench, but that position does invite a lot of inconsistency through the hips, and resultantly, through the spine. Pause for a beat, then lower the weight back down.įollow these tips from Samuel for more detailed form cues.Keep your shoulders level and avoid rotating your lower back. Squeeze your mid-back muscles to drive your elbow up, rowing the weight.Your back should be flat, with your head in a neutral position. Squeeze your glutes and abs to create full-body tension. Grab the dumbbell with your working hand.Make sure your shoulders stay above your hips. ![]() Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench.
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