The purpose of this exercise is to strengthen the back. Accompanied by a weight bench and a dumbbell as a weight training device, it will solicit, among others, the large dorsal muscles.
The rowing on inclined bench simultaneous arms is an exercise which solicits the thickness of the back. It is a particularly interesting exercise for those who have pathologies at the level of the spine (pinches, herniated disc) and who cannot make deadlift nor of rowing classic bent over bust. Indeed, by having the bust leaned against a bench, the back muscles keep a good alignment and the risks of injuries are limited.
How to perform the barbell rowing?
Lie face down with your chest against an inclined bench. Pick up two dumbbells on the floor in each hand and then raise the weights, keeping your elbows close to your body in an upward and backward trajectory. The chin should be tucked in if possible so as not to create neck hypertension.
Contract your back, pausing at the top of the movement, then slowly lower the dumbbells, keeping a slight bend in your elbow.
CAUTION: Do not overextend the neck by pulling on the neck. Too heavy a load may prevent you from locking in the contraction at the top of the movement, which will limit the effectiveness of the exercise. Do not dig the lower back too much during the exercise.
Tips
- Inhale as you pull the dumbbells up and exhale on the way down as you perform the dumbbell rowing.
- Keep your back straight and aligned at all times and avoid over arching your lower back.
- Keep your head in line with your body.
- Do not fully extend your arm when descending the load.
Variations
- The exercise can be performed with the elbows out to the side as if you were pulling a bar.
- The exercise can be done standing up like a bent over chest rowing but with dumbbells instead of the bar.
- Horizontal Rowing on the Hammer or Technogym convergent machine.
- Low pulley pull.
- Rowing 1 arm with dumbbells on a flat bench (see details below)
How to perform the one-armed rowing on a bench?
The one-armed dumbbell rowing solicits the muscles of the back mainly in thickness. The bench press allows you to concentrate unilaterally on the back muscles while keeping a good alignment and limiting the work of the lumbar vertebrae, which allows you to pick up enough weight.
Position your knee and hand on the same side of the bench. Pick up the dumbbell from the floor, keeping your back straight, and then raise the weight, keeping your elbow as close to your body as possible in an upward and backward trajectory.
Contract your back, pausing at the top of the movement, then slowly lower the dumbbell, keeping a slight bend in your elbow.
CAUTION: Do not twist your torso during the ascent but also during the descent. A too heavy load will prevent you from blocking the contraction at the top of the movement which will limit the effectiveness of the exercise.
Muscles used
The dumbbell rowing exercises the large back muscles, the large round and the posterior deltoid, then, at the end of the contraction, the trapezoids and rhomboids. Just like the simultaneous dumbbell rowing.
Tips
- Inhale as you raise the dumbbell and exhale as you lower it.
- Always keep your back straight and aligned and avoid twisting your torso during the movement.
- Do not fully extend your arm when lowering the load.
- If you are new to rowing, the movement should be broken down and performed slowly to feel the engagement of the shoulder and the contraction of the back while maintaining a high elbow position. If you are unable to get the elbow higher than your back, decrease the load.
Variants
- Single arm rowing at the Hammer or Technogym converging machine.
- Pronation or supination grip. To vary the exercise, modify your holds, knowing that the pronated hold solicits the back more and that the supinated hold increases the solicitation of the biceps.
- Rowing two arms simultaneously on dumbbells with the chest glued to an inclined bench.
- One-arm sit-up.
Varying methods
The methods of intensification at the time of the dumbbell rowing with one arm are interesting, such as the decreasing series.
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