One Arm Bent-over Row

Bölge

Sırt

Hedef kas

Kanat (latissimus)

Ekipman

Dumbbell

Zorluk

Başlangıç

Destek kaslar

Göğüs (alt), Brakialis, Arka omuz, Brakioradialis

One Arm Bent-over Row nasıl yapılır?

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1. 1

   The One Arm Bent-over Row is a strength-building exercise that primarily targets the muscles in the back, shoulders, and arms, while also engaging the core. This workout is suitable for individuals at all fitness levels, from beginners to advanced, who want to improve their upper body strength and posture. People may opt for this exercise as it can enhance muscular balance and symmetry, promote better body alignment, and aid in daily functional movements.

2. 2

   Place your opposite knee and hand on the bench for support, keeping your back flat and parallel to the floor.

3. 3

   Let the arm holding the dumbbell hang down and a bit forward.

4. 4

   Pull the dumbbell upward to the side of your torso, keeping your upper arm close to your side and keeping the torso stationary.

5. 5

   Lower the dumbbell back down slowly to the starting position, completing one repetition. Repeat for the desired number of reps, then switch sides.

6. 6

   İpucu: Controlled Movements: When you pull the weight up, do so in a controlled manner, ensuring that your elbow is close to your body. Similarly, lower the weight in a controlled manner. Avoid jerky or fast movements, as this can lead to muscle strain and doesn't effectively work the targeted muscles.

7. 7

   İpucu: Focus on the Right Muscles: The One Arm Bent-over Row primarily targets the muscles in your back, so it's important to consciously engage these muscles during the exercise. Avoid the common mistake of using your b