One of my favourite exercises to do on Back Day has to be One-Arm bent over dumbbell rows. If done right, they work the WHOLE lat, upper back and traps.
I like to mix up my reps and sets with this exercise; sometimes I do drop-sets, pyramids or 3 heavy sets followed by 2 lighter sets.
This is a very effective exercise but must be done correctly to prevent injury.
Tips for executing the lift:
Try incorporating them into your Back Day. Always remember to concentrate on the muscle in use ;)
xx
I like to mix up my reps and sets with this exercise; sometimes I do drop-sets, pyramids or 3 heavy sets followed by 2 lighter sets.
This is a very effective exercise but must be done correctly to prevent injury.
Tips for executing the lift:
- Use your back to pull up NOT your arm (bicep or tricep) - many people work their triceps far too much in this exercise.
- You can use straps if you have trouble holding the DB throughout the set
- Dont arch your back, keep it flat at all times
- Don't twist! Remain parallel with the floor - its not meant to be an oblique exercise
- Keep your core tight.
Try incorporating them into your Back Day. Always remember to concentrate on the muscle in use ;)
xx