one arm db rows

[jf1]

cant seem to get the mind-muscle connection down.
last time i did them, only my obliques got sore.


tips or suggestions?

i am putting one knee on the bench, bending over almost perpendicular with ground.

[8footballQB]

use a lighter weight and get a better contraction. also, mix up your elbow position on the way up

[DJAuto]

Try performing them as Branch Warren does (leaning with hand on knee) or leaning on the DB rack. You may see better stretch this way.

[RIKTER]

Try using the same angle as you would if you were doing BB rows. I dont even use a bench I just put my free hand on top of the DB rack.

[Ersio]

luckily at my gym (anytime fitness) they just got in a back/shoulder machine, you can basically do db row on it with standing up. It's so awesome, it keeps my whole body from getting into any of the motion and I can really really just concentrate on the muscle!

I used to do as others said though, I just dropped my weight to a lighter weight that I felt more control over and you will eventually get the better workout.

[jjstokes1]

what do DB row target? the lats or is it more of an entire back workout?

[BowtotheFlex]

x2 to doing them leaning over the dumbbell rack, u could also try using and underhand grip like u'd do for a barbell row, i seen jay doing it in a vid ive never tried it tho

[Muckle_Ewe]

Pull the weight to your abs.

Think of your arms as hooks pulling the weight.

I read in another thread that using a thumbless grip can help. Never tried it but might do next this week...

[keys_10]

what do DB row target? the lats or is it more of an entire back workout?

Depends how where your rowing to?

If you row straight up to your stomach/chest it's more traps and rhomboids.
If your rowing to your hip it involves your lower lats.

Concentrate on pulling from your elbows not with your hand.

Pause at the top for a second (your static contraction is stronger than the positve contraction so if you cannot hold the weight at the top of the movement you've used momemtum to get it there and not your target muscles).

And as already said use a thumbless grip

[ironwill2008]

Don't bring the dumbbell straight up and down; row it out in front of you, at a angle. The motion should be as if you're sawing a board with a hand saw. Use a strap, so you won't be thinking about your hand or your grip; think about pulling the 'bell with your elbow. Bring your elbow as far back behind you as possible.

Use a weight you can get 10-12 reps with, and don't attempt heavier weight until you can feel your back muscles working.

It takes time and work to build MMC with your back, but it's well worth the effort; without it, back development is nearly impossible.

[medevil1]

due to a problem i have in my right shoulder and carpal tunnel in my right hand,one armed db rows are pretty much out of the equation for me.i can't go as heavy with my right as i can with my left.instead i've learned to try different positions/tecniques that hit the lats just as hard.one is where i'll use 2 db's but go considerably lighter than with one arm.doing this i can really concentrate on bringing the db up as far as my arm will possibly allow and using my elbow as a focus point.going slightly lighter i can contract harder than if i was to use a bb,which i do usually every other workout.

[LoneWolf2006]

I've been doing dumbbell rows as part of my back routine for 3 years. Only in the past month have I started doing it with a thumbless grip. I had to lessen the weight but I feel it a lot more in my back. I had always done pullups and barbell rows with a thumbless grip but never DB rows. Feels a little awkward at first but if you use a lighter weight for 12-15 reps at first to "get the feel" you'll settle in.

[autonoma]

cant seem to get the mind-muscle connection down.
last time i did them, only my obliques got sore.


tips or suggestions?

i am putting one knee on the bench, bending over almost perpendicular with ground.

Several things come to mind...reduce the weight or do some drop sets to hit both heavy and light controlled movements.

the other that helped me was straps, my god, did it make a difference, I could now just concentrate on rowing instead of gripping the weights..before strap I would only do 110lbs with straps I could do 140lbs..weird.

another thing that helped me lately is not counting the reps, i just simply focus on breathing and rowing and let the buddy count..focus.