The One Arm Row is a movement I talk about often. For building thickness in the back, especially the center, it’s my go to. A lot of people have issues with this movement; whether it’s keeping the elbow in, keeping the back tight, etc.. The other day I was messing around in the gym and came up with a new set up for the One Arm Row, using a back extension (hypertension, ghd, whatever you want to call It). If you’re starting with your right hand first, have your left thigh right against the pad. Your left foot needs to be directly under. Then, keeping your back tight, Hinge your hips until your butt touches the back part of the machine, It will almost be like you’re sitting down (and for some people you can). Then bring the elbow to the top of the bad, and you’re set. From there, keep It exactly the same as a regular one Arm Row. The benefit of using this is you will have 4 points of contact; left foot, right foot, opposite arm that’s working, and glutes. The more points of contact you have, the more balance, the more balance the more you can focus on the muscle you’re working.
One more thing, the path of the dumbbell/Kettlebell is also something you see vary. The best way to engage the lats is to use an arching motion.... start with the weight under the chest, then bring the weight all the way back to the hip, instead of straight up. More so than not, you see people row straight up and down. That way incorporates more bicep. The arching motion, where you finish at the hip, is going to keep tension out of the bicep, and allow the back to do the work. If you never tried it this way, give It a shot. You may not be able to move as much weight, but your back will work much harder.
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