When we bend over and row with dumbbells, our bodies are more isolated. We can use all our strength on half of our back muscles, or we can completely concentrate on one side of latissimus dorsi when doing the movements, so that it can fully contract and then stretch.
Instead of bending down and paddling like a barbell, although we can do heavy stimulation, we can't concentrate on one side of the back muscles when doing the action, but spread it all over the back, and the range of our movement will also be affected by the obstruction of the bar.
Then, the benefits of dumbbell bending over and rowing are so much. Is there any way we can make full use of its advantages, so that when we exercise our back muscles, we can fully exercise our back muscles and achieve better training results?
First, put the dumbbell in the middle of training. Many people arrange their movements completely according to their own wishes when practicing back muscles. Sometimes dumbbells bend and row in the first movement of training.
When we are practicing back, we should put dumbbells in the middle and late stages of training besides warm-up training. We can't do heavy exercise because of the characteristics of dumbbells bending over and paddling.
In the early stage of training, our physical strength is the most vigorous, and we can do some less isolated or complicated movements, stimulate the back muscles with greater weight and improve the strength of the back muscles.
So, in the middle period, our physical fitness has declined. At this time, it is obviously unrealistic for us to use barbells or pull-ups, and the weight-bearing pressure of dumbbells is not great. Because it is unilateral training, it has a better sense of contraction, so it is more suitable to arrange it in the middle stage.
Second, incremental training. We can try incremental training when we are training. Generally, we will choose 10RM when doing actions, but we can start from 12RM to 8RM in incremental training.
This is more conducive to the strength growth of back muscles, and the pumping feeling of muscles will be good, but this requires very high technical skills for our movements, and many people will be deformed when doing it.
Third, make full use of the small movements when dumbbells bend over and row. When we bend over and paddle with dumbbells, compared with barbells, our movements are larger and our hands are more free.
And our latissimus dorsi just has the function of shoulder pronation, so when we bend over and paddle, we can completely increase the pronation of shoulder joint. When rowing with dumbbells, our hands can slowly change from the reverse grip to the positive grip, which can increase the contraction of back muscles.
When rowing with dumbbells bent over, make full use of the advantages of wider range of activities and increase the range of activities. If the load is heavy and the amplitude can't be opened, you can reduce the load under the premise of the standard of action, but you must find more adequate pumping feeling.