Pulling a dumbbell with one hand will help you build up your back muscles.
Goals: back, shoulders, triceps.
Necessary equipment: dumbbells
Level: Medium
Advantages
The main group of muscles that is worked out during the pull on one arm is the broadest muscles of the back. You will also use the entire back, shoulders and arms (trapezius, rhomboid, large and small round muscles, deltoid muscles, subacute muscle, biceps muscle, shoulder muscle, radial muscle and even the chest).
By focusing on one arm at a time, you can better isolate the widest ones and lift the weight higher than during the classic barbell pull. By placing your free hand on your hip or other stable surface, you will also be able to lift more weight, but keep in mind that the goal of pulling on one hand is to achieve the maximum range of movement, not just lifting weights.
If you keep your free hand on your hip, you will be able to stabilize the spine and upper body well, and it also allows you to focus on slow controlled movements.
Step-by-step instructions
Start by placing your feet slightly wider than your shoulders, holding a dumbbell in one hand.
1. Take one step back and take a lunge position. Keep a soft bend of the front leg, the knee is in line with the ankle, and the back leg should be straight. Lean forward slightly and place your free hand on your front thigh. Strain the body - this will give you a good support base.
2. Lower the dumbbell to the floor until the elbows are fully extended. Maintain correct posture through the shoulders, hips and lower back. Avoid rounding or bending the lumbar spine.
3. Start moving the dumbbell up, first moving the shoulder blade to the spine, and then lifting the weight up to the trunk, pushing the elbow to the top. Keep your elbow close to your body as it passes through the rib line.
4. Squeeze the shoulder blade to the center of the back (squeezing the diamond-shaped bones). At the end of the movement, the dumbbell should be in line with the chest, and the elbow should be directed upwards. Be sure to maintain proper posture through the spine, shoulders and hips.
5. Repeat the required number of repetitions.
6. Switch sides and repeat the same number of repetitions with the opposite hand.
7. Perform two or three sets of exercises with a minute's rest between sets.
Common mistakes
Avoid these mistakes to get the most out of this exercise and avoid overexertion or injury.
Too much weight
Do not lift too much weight when you start this exercise, otherwise you may find that you focus exclusively on the widest and neglect the smaller stabilizer muscles. Start with less weight and more repetitions (from 15 to 20) and squeeze your shoulder blades during the movement to make your shoulders and rhomboid muscles work. After you have mastered the basic movement in the entire range of movements, add weight and reduce the number of repetitions.
Movement of the arm, not the shoulder
Move your shoulder blade, not your hand, to start the thrust.
Twitching or twisting
Avoid jerks, curvature of the spine and shoulders. If you do this, you are probably using too much weight.
Rounded back
You should keep your back straight and not bend throughout the exercise.
Modifications and variations
This exercise can be performed in different ways, depending on your needs and level of training.
Need a modification?
You can perform this exercise while standing on one leg on an exercise bench. Or align yourself perpendicular to the exercise bench and put your free hand on the bench to support yourself.
Are you ready to accept the challenge?
Follow this sequence to increase your strength with this exercise:
* Increase the weight of the dumbbell.
* Increase the number of repetitions.
* Place your free hand on the stabilizing ball instead of using your front foot for support. This not only increases the difficulty of the exercise, but also involves a number of smaller stabilizing muscles of the trunk, arms and shoulders.
* Add a few more exercises to strengthen your back and body to get a full and balanced exercise program for the upper body.
Safety and precautions
Avoid this exercise if you have problems with your back or shoulders. If pain or inflammation occurs, stop the exercise.
