This exercise alone can completely transform your back. A well developed back makes a man look alpha, and a woman sexy. Of course, a woman will never have a thick muscular back from the lack of testosterone, so ladies, don’t run from the weights. Your back will start having subtle separations, with a nice tone look. That will look amazing in the summer with a dress.
So, back to the technical parts. Until I start with the 5 reasons why this is the best exercise for back, let me give you a few pointers. Always focus on the eccentric part of the movement, lower the weight in a controlled manner, the eccentric part should last about 3-4 seconds. Once you are down, don’t use an impulse to lift the weight up. That will erase the tension from the back, and it will be transferred to the shoulders, which is something we don’t want.
Now, what are the 5 reasons why this is the best exercise for back ?
1. 𝑼𝒏𝒊𝒍𝒂𝒕𝒆𝒓𝒂𝒍 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆 Those exercises so called “unilateral” are the ones focusing on half of your body. One arm dumbbell row for example, it’s an exercise that works only one side of your back. Giving the reason that, back it’s the largest muscle group from our body, after legs, this movement can help establish a better muscle-mind connection. Also unilateral exercises are amazing when you have a imbalance in muscle groups. If you have a weaker part, you can focus on the with more reps.
2. 𝑰𝒕 𝑩𝒖𝒊𝒍𝒅𝒔 𝑨 𝑻𝒉𝒊𝒄𝒌𝒆𝒓 𝑩𝒂𝒄𝒌 Knowing that pulling movements are great for building a wider back, rowing brings the thickness, which makes our back look like a big piece of meat. Keep constant tension while you perform this exercise, squeeze the back in the top side with every rep. In care your back doesn’t burn at the end of workout, it means that you didn’t do it properly.
3. 𝑰𝒕 “𝑯𝒊𝒕𝒔” 𝒀𝒐𝒖𝒓 𝑩𝒂𝒄𝒌 𝑭𝒓𝒐𝒎 𝑫𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒕 𝑨𝒏𝒈𝒍𝒆𝒔 Everybody have different needs when it comes to back development. Some people could have a deficit in the superior part of the lats, while others could have the middle of the back weaker. The beauty of this exercise is that it can target exactly your weakness. Having a straight back (80-70 degrees angle) will target the superior part of the back and lats. As you bend your back, the tension from move from the superior part of the lats, to the middle and inferior one.
4. 𝑺𝒕𝒂𝒃𝒊𝒍𝒊𝒕𝒚 Exercises like deadlifts, bent over barbell row and even pull-ups, activates more muscle groups and joints. It may happen a pump in your biceps while you do pull-ups, if you do it wrong. That is not a good thing, because you are trying to build your back at the moment, and that’s it. One arm dumbbell row has a limited range of motion. You could focus on your back without activating other muscle groups. This fact increases your chances of exhausting the muscle and building a beautiful back.
Dumbbell row it’s excellent because it allows you to obtain a full stretch of your back. If you want to build a wider back, you need to completely stretch it during training. Take a position when you execute this exercise in which the eccentric part of the movement, the dumbbell doesn’t touch the ground when you stretch.