Do you know how to perform the dumbbell row? Surely the answer will be affirmative, because perhaps, on one occasion or another, you have. But he is not always alone in doing it, but in getting it done correctly. So today we will see all the good things about exercise and how we should do it.
Because rowing is one of the most complete exercises we have. Therefore, it is among the great principals and to always take into account. A large number of muscles are exercised and that always becomes a great benefit for our body. You do not believe it? So don't miss out on everything we're about to tell you about.
How to do the dumbbell row, the position
First we must stand up and separate them a little, at the height of the hips. Now is the time to hold a dumbbell in each hand and bend your knees slightly. Remember to incorporate the body a little forward, but always keeping the back straight, but maintaining its shape, that is, without incorporating the neck too much. Always look towards the ground and at a fixed point. Once with the correct position, then we can start the exercise. It is important not to force any movement. Because this can make the back suffer. So it is important to always start with a low weight and increase, the same with the repetitions of our rowing.
Do the move the right way
Now, with the posture and the dumbbells in our hands, we have to carry out the movement of flexing our arms. But we will not do it in a straight line or too far up, because that could cause certain problems. It is better to give a circular touch to said movement instead of focusing on that straight line that we usually do the first few times we practice it. You will bring the dumbbell to the side but you will prevent the arm in said area from making an angle of less than 90º.
Exercise your arm and also your scapulae
In any self-respecting exercise, one of the first things that we must carry out is the posture, it is true. But then the activating the core will help us a lot. So in the dumbbell row he was not going to be left behind either. Once this is done, now comes another important part which is to raise the arm while we also focus on the scapulae. The best of all is to bet on feeling them, on contracting them. But yes, try not to rotate the trunk. That is, we must maintain the first position that we have mentioned. To do this, the movements should not be sudden, but quite the opposite. At least until we can master the technique, then they will come out on their own.
Your arms and elbows are the protagonists
When we hold weight, we always tend to pull our hands or wrists like there is no tomorrow. Finding a certain balance is difficult, but we will achieve it. Why, we are clear that If we pull our hands or apply a lot of force to it, we can damage the wrists. So, in this case, what we will do will be everything from the elbows and not the arms. They will be protagonists and will drive us in their movement and will make more strength than the hands. Only in this way, with this idea and maintaining the perfect posture, will we achieve great results. So, we must focus all our effort on the elbows, although as we say, sometimes it is not so easy. Above all, because in this way, we will work our back more, while we take care of it. In the same way that the arms, elbows and scapulae will also be the ones that have a lot to say. And you, how do you row with dumbbells?