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Açıklama
Bent Over Dumbbell Row (single-arm) is one of the most fundamental and effective exercises for back development. It helps correct muscle imbalances by working each side of the back independently. Targets the latissimus dorsi, rhomboid, trapezius, rear deltoid, and biceps muscles. Thanks to the wide range of motion, muscles experience maximum stretch and contraction. Performing it with bench support reduces load on the lower back and provides form control. Ideal for both muscle mass and strength gains.
Adım Adım Talimatlar
- 1
Place one hand and same-side knee on a flat bench, other foot stable on the floor
- 2
Grasp the dumbbell with your free hand, arm hanging down and shoulder stretched
- 3
Pull the dumbbell toward your chest while keeping your back straight and parallel
- 4
Pull the elbow back and up to maximally squeeze the shoulder blade
- 5
Hold the contraction for 1 second at the top
- 6
Return to starting position in a controlled manner, repeat with the other arm
Önemli Noktalar
- ✓Support with one hand and one knee on the bench, keep your back parallel
- ✓Keep your elbow close to your body while pulling the dumbbell up
- ✓Squeeze your shoulder blades at the top of the movement
- ✓Lower the weight in a controlled manner, allow full stretch
Yaygın Hatalar
- ✗Rotating the torso - causes momentum usage
- ✗Opening the elbow too wide - increases shoulder stress
- ✗Performing the movement too quickly - reduces muscle contraction
- ✗Not lowering the weight fully - doesn't allow full stretch
Nefes Kontrolü
Exhale while pulling the dumbbell up, inhale while lowering.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs should keep their back straight
- Those with shoulder injuries should limit range of motion
- Those with wrist problems should be careful with grip
- Those with knee problems should pay attention to support position on bench
Güvenlik İpuçları
- Keep your back straight and near parallel to the floor, don't round
- Initiate the movement with back muscles, don't just use arm to pull
- Stay stable on the bench and don't rotate your torso
- Keep weight at a level where you can maintain proper form
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works each side independently
- ✓Develops latissimus and rhomboid muscles
- ✓Corrects muscle imbalances
- ✓Strengthens core stabilization