One Arm Dumbbell Rows Workout

One Arm Dumbbell Rows Workout..............

Muscles Worked: Middle Back, for adding thickness of the middle back muscles.
Spotter Required: No
Minimum Equipment Required: Standard dumbbells and bench press
The best equipment to use Olympic or solid dumbbells and bench press
Warm up: If one arm dumbbell row of the first exercise in back training, I recommend warming the muscles of the back with about 5 warm up sets, go gradually increasing the weight and the reduction of repetitions as you go through the warm-up sets. For example:
Warm-up Set 1: 20% of the weight you normally lift 12 repsWarm-up Set 2: 60% of the weight you normally lift 8 repsWarm-up Set 3: 75% of the weight you normally lift 5 repsWarm-up Set 4: 85% of the weight you lift in the rule for 3 repsWarm-up Set 5: 95% of the weight you normally lift for 1 rep
How often should this exercise: One arm dumbbell rows are ideal for adding thickness to the back and can be carried out with each workout. One arm dumbbell row can be substituted for barbell bent over rows.
When should this exercise: do not use one arm dumbbell row much energy and at the end of the back exercises are performed.
How is the exercise: Hold a dumbbell in your right hand (palms facing the body), you put your left leg on the bench and the right leg on the floor, bend down and your left hand against the front of the bench press. Your back should be straight and parallel to the ceiling during training.
Now move your right leg out slightly, so that when the weight does not rise in the road and also helps the balance, keep your neck neutral with your spine during exercise.
Begin to lift the weight that you hide your elbow into the body, as you point out, as the head of the movement, press your shoulder blades for half a second, then lower the weight back down in a controlled manner way to achieve.
If you get to the bottom of the movement and not lock your elbows, always falling a slight bend in them not including your shoulders when the bar reaches the bottom. Complete this motion until you have completed your employees then move to the other arm. Remember, a sentence means, the left and right arm were developed, so if you have 3 sets for you to work out 3 times left arm and right arm three times to go.Common Errors
Difficult to raise - I often see people in the gym lift much too heavy, they in fact so heavy that they just throw the weight and gravity to bring it back down without lifting strict control whatsoever. Unfortunately for these people, they are only risking injury to the back and shoulders and can not work the right muscles.
Look in the mirror - I often see people hold their head forward and look in the mirror. Keep your head neutral with your spine during exercise.
Dropping the shoulder - For some reason people leave their shoulder when the weight reaches the bottom, do not do this, be always your shoulders throughout the session, dropped the shoulder is undesirable burden out of the front and middle deltoid and that is not the muscle, we want to work on this exercise ..
Mentality: How tiring it can be difficult to bring the barbell up to the top, your back muscles contract when it does take 2-3 second pause when the bar is on the ground and try again.