Why do you want to pick out this action and say it? First of all, almost every gym and even many people have dumbbells at home, so you must have the conditions to do this action, and it is also a very relaxed exercise.
Compared with the barbell version, the dumbbell stroke will have a greater curvature, and the elbow can be pulled back to better stimulate the width of the quilt. And the dumbbell is an independent action on both sides. If you use a barbell, the force on both sides may be uneven.
Then let's talk about the essentials and precautions of this action. Many novices don't care too much about some details when they start doing it, but just imitate the general movements. Actually, this is not right. Let's have a look!
Error 1: I didn't pull it with my elbow.
The first common mistake is that instead of pulling the dumbbell with the elbow, the dumbbell is pulled up with the strength of the arm, so it is not rowing, but arm training. The obvious feature of making this mistake is that the elbow hardly moves, let alone straddles the back.
In fact, if you do this, it will not narrow the back width at all. What you have to do is pull up the dumbbell. What you should want is to relax your forearm. All you have to do is hook the dumbbell with your hand, and then try to raise your elbow behind your body. This is the right Rafa.
Mistake 2: the position of the foot.
When many students do this action, their feet are in the wrong position. If you stand far in front, your hands and legs will be close together, and your back will arch when rowing, which will make you bow and row with your back in legend, and you can hardly practice your back width.
Therefore, our feet should go backwards until you put the dumbbell down, and the whole back is flat. When the spine is in the neutral position, the stroke will be much smoother, without hurting your back or spine, and the back width can also be contracted very well.
Error 3: Range of motion
The biggest advantage of this action is that you can pull your elbow to the back of your body, so try to do a complete action every time, but many people can easily make a twist after pulling their elbow to the back, which also reduces the stimulation to the back width.
Therefore, when doing pull-ups, the elbows should exceed the body, and the trunk should not rotate. Maybe you want to use the strength of your legs or hips, but you have to control yourself, mainly the strength of the backrest width. It is best to pull up the dumbbell.