The One-Arm Row You Can Actually Feel
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The One-Arm Row You Can Actually Feel
Introduction
Building a strong back is essential for any fitness enthusiast, but it can be challenging to feel the exercise working effectively. The dumbbell row is a popular exercise for targeting the latissimus dorsi muscles, but it’s not uncommon to struggle with feeling the exercise. In this article, we’ll explore a modified version of the dumbbell row that can help increase the mind-muscle connection and lead to better results.
The Ipsilateral Dumbbell Row
The traditional dumbbell row involves holding a dumbbell in one hand and performing a rowing motion with the other arm. However, this can lead to momentum and reduce the effectiveness of the exercise. The ipsilateral dumbbell row is a modified version of the exercise that involves placing the forward leg on the same side as the working arm. This reduces the ability to generate momentum through the pelvis and forces the back to work harder to execute the row.
Benefits of the Ipsilateral Dumbbell Row
So, how does this modified exercise increase the mind-muscle connection? By placing the forward leg on the same side as the working arm, you experience a different sensation compared to the traditional dumbbell row. This forces your back to work harder to execute the row, resulting in a more intense contraction and better engagement.
Additionally, the positioning of the forward leg and arm shortens the distance between the upper arm and the lower back/pelvis, leading to a more concentrated lat contraction. This shortened range of motion allows you to better isolate and engage the lats for more hypertrophy-stimulating sets.
Tips for Performing the Ipsilateral Dumbbell Row
To get the most out of this exercise, make sure to focus on proper form and engage your core muscles. Here are a few tips to keep in mind:
- Start with a weight that allows you to maintain proper form throughout the entire range of motion.
- Keep your core muscles engaged to stabilize your body and prevent momentum.
- Focus on squeezing your lats at the top of the row and holding for a brief moment before lowering the weight back down.
- Aim for 3-4 sets of 8-12 reps to target the lats and improve overall back development.
Comments and Feedback
The following comments and feedback were provided by readers who have tried the ipsilateral dumbbell row:
- "Another awesome way to do this is to get rid of the bench for support and do what I call a ‘Free Row’. You can do this exercise strictly as depicted in the article or do it more dynamically by starting with the torso rotated inward by about 30° and doing the pull explosively and finishing with about 10° of external torso rotation."
- "I like that idea as a way to kick-in your core. Depends on the purpose, but I’d tend to do something like depicted in this article as more of a bodybuilding-focused exercise where the extra stability is a bonus."
- "Something I feel is up for debate is whether super strict movements or hell-bent type of movements have more benefit for bodybuilding. Move less weight more precisely or move more weight less precisely. Both have their merits."
- "That’s an excellent point, and I couldn’t agree more. Thanks for the feedback as it helps both myself and the T-nation editorial staff deliver what you want more of."
Conclusion
The ipsilateral dumbbell row is a modified version of the traditional dumbbell row that can help increase the mind-muscle connection and lead to better results. By placing the forward leg on the same side as the working arm, you experience a different sensation compared to the traditional dumbbell row, which forces your back to work harder to execute the row. This exercise is a great addition to any back workout routine and can help improve overall back development.
FAQs
Q: What is the main difference between the traditional dumbbell row and the ipsilateral dumbbell row?
A: The main difference is the positioning of the forward leg, which is placed on the same side as the working arm in the ipsilateral dumbbell row.
Q: How do I get the most out of the ipsilateral dumbbell row?
A: To get the most out of this exercise, make sure to focus on proper form and engage your core muscles. Start with a weight that allows you to maintain proper form throughout the entire range of motion and aim for 3-4 sets of 8-12 reps.
Q: Can I use this exercise as a substitute for other lat exercises?
A: While the ipsilateral dumbbell row is a great exercise for targeting the lats, it’s not a substitute for other lat exercises. It’s best to incorporate this exercise into your routine as part of a well-rounded back workout.
