How do I make sure I do one arm over row correctly?

How do I make sure I do one arm over row correctly?

I am a noob, and I find it too easy and can lift a lot of weight, so I am probably doing something wrong.

  1. 2 months ago
    Anonymous

    Do lots of reps and let it stretch your lats at the bottom. Should use your back mostly, not your arm or legs.

  2. 2 months ago
    Anonymous

    Keep your elbow close to your body and really concentrate on the contraction of your lat muscle. Google some anatomy pictures/videos if youre not exactly sure where the muscle is and how it contracts/relaxes

    • 2 months ago
      Anonymous

      If I mentally picture my hand as a hook, and not engage my thumbs, forearm, or biceps, and pull my arm by the elbow, the lat muscles feels engaged. Is this the correct approach?

      • 2 months ago
        Anonymous

        Yes!

  3. 2 months ago
    Anonymous

    Depends on how much is a lot?

    • 2 months ago
      Anonymous

      A LOT!

  4. 2 months ago
    Anonymous

    Pull the weight toward your waist and not straight up. This will help you focus on back contraction and not your bicep. Noobs have a problem with this movement.

  5. 2 months ago
    Anonymous

    i burn out my biceps beforehand with curls to get it pumped to a point i cant properly bend my arm anymore to ensure im not using biceps to help

    • 2 months ago
      Anonymous

      this is genuinely wrong
      >I do an iso exercise to ensure I can't do a hard compound correctly.
      >dogshit retard advice

      • 2 months ago
        Anonymous

        i might be wrong, but how does that matter when its not compromising my form? i bend my arm 90 degrees max. how would having fresh biceps benefit me here?

        • 2 months ago
          Anonymous

          Yes having fresh arms will benefit you.

          Would having fresh arms improve your lat pulldown? yes. it's a compound movement.

          Would having fresh arms improve your cable row? yes. It's a compound movement.

          • 2 months ago
            Anonymous

            any evidence to support your claim other than
            >iso bad
            >compound good
            my man? im not talking about doing max weight possible, we are talking about making sure the lat does the work, which seems to be working. the difference between lat pull down and dumbbell row is that the biceps serves no additional function past bending your arm 90 degrees with the weight not even pulling opposite of the direction your biceps pulls it...

            • 2 months ago
              Anonymous

              You can't maximally load your compound movement if a component of the system (your fucking arm) is exhausted. You won't be able to do as much volume or load if your arm is tired.

              Pre exhaustion is known to be retarded.

              Compound movements are done first, you finish with isos at the end of your session.

              Iso exercises have their place. Just not in this order.

              • 2 months ago
                Anonymous

                Powerlifter

              • 2 months ago
                Anonymous

                I'm a bodybuilder.

              • 2 months ago
                Anonymous

                which part of
                >im not talking about doing max weight possible, we are talking about making sure the lat does the work
                did you not understand?
                the biceps pulls in different plane than the lat. i agree doing quad isolations before squatting would be retarded, but its using the same muscle in the same plane. im still not convinced

              • 2 months ago
                Anonymous

                Here you go retard. Read a study.

                I attached a shiny picture because you seem slow.

                https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763829/

              • 2 months ago
                Anonymous

                alright, ill have to look more into it

                > (you) I prefer to train wrong

                >(you) I prefer to train wrong
                yes

              • 2 months ago
                Anonymous

                the three components of hypertrophy are what?

                >mechanical tension (load)
                >range of motion
                >metabolic stress

                If you train with heavier weights you will induce greater mechanical tension and more hypertrophy. We're all here for gains aren't we? Not just chasing a pump.

              • 2 months ago
                Anonymous

                isnt OP asking how to do it correctly ie using his lat instead of getting his biceps to overtake?

                https://i.imgur.com/GSqTa3y.png

                Here you go retard. Read a study.

                I attached a shiny picture because you seem slow.

                https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763829/

                >Additionally, Brennecke et al. (2009) analysed the pectoralis major, triceps brachii and anterior deltoid activation in the bench press alone and in a PE sequence (pec deck fly and bench press) in trained men. The results reported by Brennecke et al. (2009) were similar to Gentil et al. (2007) in that the PE sequence did not increase muscle activation of either the pectoralis major or anterior deltoid muscles, but did increase sEMG in the triceps brachii.

                >but did increase sEMG in the triceps brachii.

                isnt that proof of what i was saying? its saying the triceps is overcompensating the fatigued pecs, in our case fatiguing the biceps would lead to overcompensation by the lat.

                in that study they did pec deck flys followed by bench and measured the activation of pecs you imbecile while they observed increased activity in triceps.

                you are the retard

              • 2 months ago
                Anonymous

                Lets try this again real slow so you can understand.

                If you preexhaust a component of a compound movement you won't be able to LIFT AS MUCH, OR DO AS MANY REPS.

                If you PRE EXHAUST a muscle in your compound movement you will NOT BE ABLE TO LIFT AS MUCH OR DO AS MANY REPS.

                Pre exhausting your BICEP, will keep you from doing as much VOLUME OR LOAD ON THE LIFT. They say "increased EMG activity" yes, the triceps needed to work harder for the already exhausting chest. That is without respect to volume and load which is not mentioned.

                2 of the primary factors in hypertrophy.
                > volume (metabolic stress)
                > load (mechanical tension)

              • 2 months ago
                Anonymous

                ok, good. now explain why you still talk about muh gainz and hypertrophy when OP is asking about proper technique which and possibly mind muscle connection. i see him at NO point asking about how to MAXIMIZE HYPERTROPHY
                with that out of way, do you agree that:
                prexhausting your biceps will force you to use your lat which will simultaneously help you realize the proper lat activation during the exercise when the aim is NOT to lift maximum weight but to GAIN AWARENESS OF LAT ACTIVATION?

              • 2 months ago
                Anonymous

                shit study, this proves nothing

              • 2 months ago
                Anonymous

                Here you go. Google is hard

                https://cdnsciencepub.com/doi/full/10.1139/apnm-2014-0162

              • 2 months ago
                Anonymous

                >"Therefore, exercise order may be prescribed based on the priority of the RT training goal, irrespective of sequence or muscle group."
                I still do most compounds first but trainung an iso that really needs to be brought up early in the workout is better for me. I just have more energy

              • 2 months ago
                Anonymous

                > (you) I prefer to train wrong

  6. 2 months ago
    Anonymous

    most important queue that works for me is thinking of moving the weight "from your elbows" rather than from your hands. Make sure to tuck your elbows into your side at the end of the movement.

  7. 2 months ago
    Anonymous

    Put both feet on the ground, it's way better

  8. 2 months ago
    Anonymous

    One arm row probably isn't the best lat isolation exercise for a beginner because the biceps can take over. It took me a year of lifting to figure out how to properly engage lats myself. First, learn to spread your lats. That should be the position your lats are in when you're in the stretch position of any lat isolation. Next, understand that your lats don't contract solely in the lateral plane of your body. Their movement opposes that of your chest. As such, your elbow position should be slightly flared just like it is during a bench press. Lastly, keep your shoulders protracted at all times to eliminate your traps from the movement. I found wide-grip pullovers to be the easiest to isolate lats with.

  9. 2 months ago
    Anonymous

    Tripod row, 2 feet off the bench, 1 arm on the bench, row with other arm. It's just the same lift but it doesn't fuck your rotator cuff if we're to believe athsneedX

  10. 2 months ago
    Anonymous

    here you go https://www.youtube.com/watch?v=jO5gv181MGg

  11. 2 months ago
    Anonymous

    Pull with your elbow towards your waist. Do not flex your bicep and pull straight up.

  12. 2 months ago
    Anonymous

    >I need help to know I’m activating one of the largest muscles on the body

    • 2 months ago
      Anonymous

      Do you?

  13. 2 months ago
    Anonymous

    i couldnt do these properly either so now ido either:

    1. wide grip pullups
    2. 1 arm cable pulls

  14. 2 months ago
    Anonymous

    Natural Hypertrophy has a pretty good video on technique, I definitely started getting a better weighted stretch when I started doing them this way.

Your email address will not be published. Required fields are marked *