The single arm dumbbell is one of those exercises that you see just about every one doing.
It doesn't matter whether you're a seasoned body builder or a complete beginner, the single arm dumbbell row is popular because it works.
The single arm dumbbell row is a fantastic exercise that helps build a thick, strong back. If done properly, the single arm dumbbell row really make a huge difference in your back routine.
However, properly executing the single arm dumbbell row is something most people don't do. What I'd like to do is give you a tip on how you can improve the effectiveness of this exercise by 50%.
By using this simple tip, you can really add a huge boost to your back training and development. Now, when most people do the single arm dumbbell row, the motion is pretty much an up and down motion. Pretty simple, right? I mean, you pick out a dumbbell, find a bench a simply pull the dumbbell up, right? Yes, the movement itself may seem simple but the movement is not just an up and down motion.
Take a look at the following illustration. This is the traditional way of doing the single arm dumbbell row.
I remember back in the late 80's, there was a body builder (cant remember the name) who stated that this simple little twist could make all the difference in the world for the single arm dumbbell row. I tried it out and have been using it ever since. You see, when it comes to training back, it is of the utmost importance that you get the maximum range of motion from an exercise. Since the back is so large, it takes a lot of hard exercising to build it up as well as getting the most range from the exercise.
Therefore, what this tip does is to add a little more range to the single arm dumbbell row. The next time you visit the gym and have to do the single arm dumbbell row, I want you to try something a little different. On the bottom part of the movement, I want you to slightly twist the dumbbell inward. Take a look at the illustration below.
As you can see, at the bottom part of the movement, the dumbbell is actually twisted inward a bit. Heres how to do this movement. Once you pick up the dumbbell, row it up to your torso but when you lower the weight back to the starting position, simply twist it inward a bit. Once you twist the dumbbell for a slight turn, twist back to the original starting position and pull upward again. Repeat this movement for the entire set.
The movement is the same as youve always done it but you simply twist the dumbbell inward at the bottom part of the movement. Thats it. However, I can say this with certainty. This little tip will add a new level of intensity to your back training program since it adds little more range to your plane of motion. At first it may seem a little awkward but trust me, youll feel the difference right away.
Now, this is a great little tip and will add some muscle development to your back, provided it's done properly. There is another resource that's worth taking a look at. It's Mike Westerdal's Dumbbell Workout Routines. Check it out.
Need a Bit of Help?
Don't know where to start? Don't know which type of program to follow to reach your goals? Confused about what you should be eating? Let me help you. I can help you clear away the confusion and provide you with some expert advice on how to get started or what to do next. Just go to this page here and fill out the online form and hit submit. I'll get back to you as soon as I can (I won't collect your email address or spam you) - Blake
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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