One Arm Dumbbell Row

[anthrax]

Do you have 1 knee on the bench ?

I used to do like that
But I've noticed that I feel it more when I don't use a bench but bent over and place one hand on an incline bench

 

[chewyxrage]

So your standing more upright? I think I saw a guy doing this today in my gym, looked weird.

 

[anthrax]

So your standing more upright? I think I saw a guy doing this today in my gym, looked weird.

Yes, about 45 degrees

 

[chewyxrage]

More lat, less bicep? Ima have to test this out...

 

[WalkingBeast]

Ive done 2 variations of the movement. I used to do them standing, bent over slightly with one hand on my other knee for support, or a hand on the dumbell rack. Then I switched to doing them on the bench with one knee on the bench and the other leg out straight for support. The only real difference I noticed was that doing them on the bench seems to make them a little stricter, as its harder to throw your body into them. One reason I stick to doing them on the bench is my lower back. Doing them on the bench doesnt seem to put nearly as much pressure on the lower back.

 

[MsBeverlyHills]

Do you have 1 knee on the bench ?

I used to do like that
But I've noticed that I feel it more when I don't use a bench but bent over and place one hand on an incline bench

yup. knee on the bench puts less stress on lower back (& my butt looks cute that way..haha)

 

[anthrax]

yup. knee on the bench puts less stress on lower back (& my butt looks cute that way..haha)

I wish I could see you doing it (from behind..... wait, maybe also on the other side )

anyway when I'm at 45 degrees, I try to keep an arched lower back and fill my stomach with air (just like when squatting)

 

[b fold the truth]

I've done them all ways...and they all work.

I do them standing with one arm on my knee to help some with the Atlas Stones. Sometimes I don't feel like carrying them to a bench...so I just use the dbell rack for support with one hand on the rack...and my body is more at an angle. Lately I've been doing them on the bench.

I need heavier dbells though.

B True

 

[yomama]

I wish I could see you doing it (from behind..... wait, maybe also on the other side )

anyway when I'm at 45 degrees, I try to keep an arched lower back and fill my stomach with air (just like when squatting)

45degrees, that's how I do it.

 

[WalkingBeast]

Ive done the one-armed man row before also. Only works if you rip the dudes arm off first, then strangulate him with one hand as you pull his body off the ground by his neck.

 

[b fold the truth]

 

[anthrax]

Kill that shit !!!

Nice job, impressive

you don't try to have a slight arch in your lower back ?

 

[b fold the truth]

Kill that shit !!!

Nice job, impressive

you don't try to have a slight arch in your lower back ?

Depends on how you define "slight". I want my lats to get a complete and full stretch and contraction...which means it goes from rounded/flat to contracted and arched.

B True

 

[bignate73]

i always just do them at the dbell rack. i grab the one i need, brace my upper body on one of the dbells, split my stance and go. i am not parallel to the ground but im not 45 degrees either. i have a pretty strong lower back so it doesnt tire me out to lean and stay in a position. i can still focus on the row without worrying about my back giving out.

 

[JohnRobHolmes]

for some reason doing these tear up my rhomboid major. i have no trouble with two arm rows, or any other rows. one armed rows really make my scapulae lift off the ribs and hurt. i cant seem to find the groove.

 

[big4life]

I do mine the same way bfold is doing them. I feel like I use better form this way.

 

[quadkilla31]

i always just do them at the dbell rack. i grab the one i need, brace my upper body on one of the dbells, split my stance and go. i am not parallel to the ground but im not 45 degrees either. i have a pretty strong lower back so it doesnt tire me out to lean and stay in a position. i can still focus on the row without worrying about my back giving out.

That's excatly the way i do them and they work great for me.

 

[UA_Iron]

I have noticed barbell rows helping me out a lot along with DB rows. I'll do the BB rows first and then the DB rows - I feel like form is way better wtih BB rows. Unless you're a jerkoff and start raising up.

 

[Ulcasterdropout]

I'm all about the cambered bar for rows. DB rows F with my right shoulder.

 

[Carmen]

i keep my hand on the flat bench and do a rather full ROM.

 

[anthrax]

the hand on the DB rack is a great idea I used to do but there are always some retarded morons that want to pick the DB under your hand in the middle of your set

 

[Griz1]

Anthrax

Try doing them with your knee and hand on top of an excersise ball, and the other leg set out (like a tripod) for balance. Level back and less weight. See how that feels. Do it for a month, then go back to the regular bench.

 

[yomama]

Anthrax

Try doing them with your knee and hand on top of an excersise ball, and the other leg set out (like a tripod) for balance. Level back and less weight. See how that feels. Do it for a month, then go back to the regular bench.

Recepie for a disaster? Doing DB rows on an excersize ball? What if he lost his ballance and fell, unless he's doing 40lbs.

 

[Griz1]

huh?

Well I'd lighten up at first. But I've been doing them off the ball now for quite some time with 70-80lb dbs (4X10) and I haven't fallen yet (lost balance once or twice on the last rep but just dropped the db before I "lost it").

Mind you, off a stationary bench I could likely add 10- 20 lbs to the db.

 

[yomama]

huh?

Well I'd lighten up at first. But I've been doing them off the ball now for quite some time with 70-80lb dbs (4X10) and I haven't fallen yet (lost balance once or twice on the last rep but just dropped the db before I "lost it").

Mind you, off a stationary bench I could likely add 10- 20 lbs to the db.

Cuz I was thinking, 120 dumbell on the ball.... but I guess if you do light weight it's not as bad, but one could always lose their ballance and fall and look like the biggest dumbass in the gym. Plus, I think it would look funny as hell to other watching you doing that.

 

[b fold the truth]

At 280 I nearly flatten my 65 cm ball when I sit on it. Add me doing the 132 dbell and it would be a funny vid clip

B True

 

[Griz1]

Sissel makes a ball specifically designed for weights (and in fine print it says it will hold B fold too), it's rated up to about 3000lbs. Our gym has one and the thing is tough! It's got leather on the outside and you could jack your car up with it.

I wouldn't suggest going very heavy on those plastic balls you see all the time. You CAN do medium weight off them. I've benched up to 250-260 off the ball but that's about as far as I want to go with those plastic things, any further and I'm sure they'd explode on me (all it takes is a little nick in the skin of the ball...)

Surprisingly enough, yesterday was back day and a fellow I see all the time at the gym was asking about 1 arm rows on the ball. We got talking and he wanted to try some pullovers on the ball with his regular weight. He said hand me that dumbell. I looked at it and handed him half the weight instead. With half his regular weight he was working to stay on the ball.
He's convinced now. It took a while but after going through this excersise again and again at the gym with other regulars, NO ONE calls me a pussy anymore. They try the ball and then look at me like I'm some sort of crazed lunatic for trying that.

 

[d3track]

the hand on the DB rack is a great idea I used to do but there are always some retarded morons that want to pick the DB under your hand in the middle of your set

i do them like this most of the time now
i was finding that to fully stretch on the bench the db was hitting the floor, which i do not want

 

[b fold the truth]

Sissel makes a ball specifically designed for weights (and in fine print it says it will hold B fold too), it's rated up to about 3000lbs. Our gym has one and the thing is tough! It's got leather on the outside and you could jack your car up with it.

Haaa!!!!

Wish I could find me one of them around here. I'd give it a whirl.

B True

 

[yomama]

i do them like this most of the time now
i was finding that to fully stretch on the bench the db was hitting the floor, which i do not want

That's why you're supposed to be at a 45degree angle, not parallel to the floor. That way you wont hit the floor with your dumbell.