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2003/05/22, 09:39 AM
My FT routine includes one arm dumbell rows but I find it difficult to target the back. I find that I'm using everything else but my back. Also the arm the is supporting my weight on the bench gets sore at the elbow when I do this excercise.
Help please!
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2003/05/22, 09:48 AM
Ok here are some pointers: when do that or liek kickbacks where you support yourself with one arm while doing the exercise, never"lock" the elbow keep it kind bent a little. The other this is that I have never really "felt" this one either. I do bent rows with a barbell. However Use a weight that is heavy enough to give you a little challenge but not so heavy that you can not lift with just your lats. that is the only way to describe it. Try to single out your lats to lift the weight if you feel it in your arms or shoulders lower the weight. Hope this helps
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deadlifts rule!!!!!!!!!!!!!
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2003/05/22, 10:19 AM
Some people call these "lawnmower pulls", with good reason. The motion is exactly the same. As you are bent over, have a dumbbell you can handle(all important to keeping good form), and with your body parallel to the floor, have your arm stretched by the dumbbell. Then, simply envision the weight/arm as the string on a lawnmower, and pull it up in a smooth motion. It is almost at an angle rather than straight up. Your arm at the beginning is at shoulder level just hanging, and upon the finishing of the rep it is just about six inches from the hip. I am with Mutt though, I like bent over barbell rows, these hit both sides at the same time also, and cuts down on time. arms should be less than shoulder width, or you will start to use your arms too much the wider they are. I find the smith machine works well for these, once your placement is set, the smith keeps the bar in that range of motion so you can't vary. A small platform to stand on like an aerobic step works well for maximum pull
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As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
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2003/05/22, 10:48 AM
One last thing I'd like to add: when you raise the weights, only raise your elbows...otherwise, your biceps assist in the movement. At the top of the movement, squeeze your traps and pause for 1-2 seconds. Try these with lighter weights to get the feel of the contraction. I had the same problem in the beginning, but improved on form as I went along.
As far as bent over rows (which is probably a better back exercise), I prefer using dumbbells which work each side independently instead of having the stronger side assist with the lift.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2003/05/22, 06:33 PM
This for the help guys.
When I was doing it I was going straight up instead of on an angle towards the hip.
Should my back stay parallel with the ground throughout the movement or should I be twisting while I do it?
As for my elbow being sore, I did have it bent. But maybe lifting straight up and down caused that.
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