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Secret
Training Tip #452 - Taking One-Arm Dumbell Rows To The MAX!
By Nick
Nilsson
Learn how
a simple change in body position can INSTANTLY
increase the amount of weight you can use for this exercise
AND make it safer. You'll never go back to the old way again!
The One-Arm Dumbell Row is one of the best lat-building exercises you can do.
If you knew of a way to be able to not only perform it with heavier weight but
in a far safer manner for your lower back, would you be interested?
I have just what you're
looking for: a simple body-positioning trick that will INSTANTLY allow you to
use much heavier weight with good form without compromising the health of your
lower back.
The typical one-arm dumbell
row is done on a bench with one knee placed on the end, one hand set forward
on the bench to brace the upper body and the other foot planted solidly beside
the bench. The lower back should be arched and tight and the head should be
looking somewhat up and forward.
This position is absolutely fine for the back and body when you are in it without
weight. Now let's add a dumbell and see what happens.
Generally, you are taught
to hold the dumbell in your hand, let it stretch forward a little then bring
it up along the outside of your thigh and up towards your hip. Nothing wrong
with that, right?
Wrong! Bringing the dumbell
up along the outside of your thigh can not only greatly limit the amount of
weight you're able to use safely for this exercise, it can also compromise the
safety of your lower back. The technique I'm about to show you will TOTALLY
eliminate these problems, making the exercise safer and making your immediately
stronger in it.
How can I go against the
teachings of decades of exercise instruction? Easy, I do it every day. Quite
often, it actually ends up being a lot better for you!
What's the technique? Instead
of placing your foot beside the bench and bringing the dumbell up along the
outside of your thigh, set your foot out wide to the side and bring the dumbell
up along the INSIDE of your thigh (your knee should be slightly bent when you
do this).
It doesn't sound earthshattering
but you'll notice an IMMEDIATE difference in how the exercise feels. You will
feel stronger and more stable right away.
When you examine the standard
performance of this exercise, you'll see one glaring problem: the resistance
is placed entirely OUTSIDE of your base of support during the movement. Your
base of support is formed by your legs and your arm on the bench. When the resistance
is outside of your base of support, i.e. the dumbell coming up the outside of
your thigh, your body must attempt to counterbalance this torque with your lower
back.
When you're using lighter
weights, it doesn't matter so much as the resistance is not enough to really
cause problems. Imagine, however, trying to do a one-arm dumbell row with a
dumbell that weighs almost as much as you do. Think you'll be able to hold that
outside your thigh and not fall over or severely injure your back?
By setting your foot out
wide (like an angled brace holding up a retaining wall), you immediately widen
your base of support, making yourself far more stable and increasing your power.
Bringing the resistance up INSIDE of your base of support allows you to instantly
use much heavier weight without the dangerous, unbalanced torque on your lower
back and body.
Using this technique allowed
me to perform 3 reps (with good form) with a home-made 210 pound dumbell. This
dumbell weighed 20 pounds more than I did at the time.
When you try this technique
and are able to starting moving heavier weights, be absolutely sure you keep
a tight arch in your lower back. DO NOT allow it to round over at all. Rounding
your lower back not only decreases the effect of the exercise on the lats, it
also immediately relaxes the muscles of the spine that work to stabilize the
spine. The result: possible immediate injury. Keep it arched and keep it tight.
Give this positioning technique
a try in your next back workout. You will notice an immediate difference in
how the exercise feels and realize an immediate increase in the amount of weight
you are able to handle with it.
For pictures of this enhanced
technique, click this link now:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://hop.clickbank.net/?xxxxx/betteru).
He can be contacted at betteru@fitstep.com.
