Question about Dumbbell Rows form.

[clash]

Hi. Whe doing a one hand dumbbell row, should you be completely motionless except for your arm? Or is a bit of rotation in the body normal?

Here are two videos.

YouTube - DB row 140 X 8
YouTube - 70kg dumbbell rows







YouTube - home workout: dumbbell rows for lats

Notice in the first and second one that the guys body sorta rotates with the movement. When he goes down, his shoulder and back rotates...same with when he goes up (especially in the second video). In the third video the guy advices you to be motionless except for the arm.

Now obviously the first 2 guys is lifting far more weight. So is that rotation something that just happens when you get to higher weights? Should you always keep everything motionless except the arms? Thank you!

 

[ark94]

Just a suggestion, i wouldn't really follow any of those vids for form advice...

If you really want a good vid of someone doing heavy weight, and spot on form check out Andalite Rows. I'll link you one of his videos.

YouTube - M23 W1 Back Training.wmv

Notice he doesn't move his whole body, his legs are solid and planting into the ground. He rows up maybe rotating a tad,but my guess is thats because of the heavy weight. Watch his video carefully, you may get an idea of how they are suppose to be done.

Another thing i would assume is that you want to keep the bounce sort of on a low because the momentum will decrease how much the muscles are moving. You really are not working if you keep to the full potential of the muscles if you use too much momentum.

Hope i could help, please only take this as an idea, im not sure how correct i am hopefully some others can chime in on this.

 

[clash]

Thanks bro....ya that guy's form looks much better.

 

[Tblock1]

Hi. Whe doing a one hand dumbbell row, should you be completely motionless except for your arm? Or is a bit of rotation in the body normal?

Here are two videos.

YouTube - DB row 140 X 8
YouTube - 70kg dumbbell rows







YouTube - home workout: dumbbell rows for lats

Notice in the first and second one that the guys body sorta rotates with the movement. When he goes down, his shoulder and back rotates...same with when he goes up (especially in the second video). In the third video the guy advices you to be motionless except for the arm.

Now obviously the first 2 guys is lifting far more weight. So is that rotation something that just happens when you get to higher weights? Should you always keep everything motionless except the arms? Thank you!

I would say it really depends....have you seen matt kroc row?




Check this video too, he discusses his rows:



So it really depends...I see a lot of extremely strong guys doing these type of "full body" rows with tons of momentum. I like to keep it strict...but only because my db's are really light at my gym. I think both types have their place

 

[Tblock1]

300x13 kroc

 

[ghettostudmuffin]

I tend to do my db rows with my supporting hand on the top dumbell of a 2 level db rack.

I kind of use a 3 point stance. I tend to start with hips high and full rotated over and then smoothly pull the db up while arching the back.

When I get to my heaviest weight I notice I tend to pull the db up more like I was trying to yank a lawn mower cord. Basically elbow flares out to the side more, but I still get the db up pretty high.

Best advice I can offer is try a bunch of styles out. Everyone's lats are shaped different and have different attachment point.

Guy A may get better results rowing really heavy with less rom to the stomach while guy B gets better results going lighter and rowing closer to the chest and pulling the elbow back higher.

I do know it's extremely difficult to row a heavy ass db with the elbow going significantly behind the body versus stopping at the line of your back because I believe you call into play muscles besides the lat itself the farther your elbow goes behind your body.

 

[ExtraMile]

be careful anyone who lets their body rotatoe on the 1 arm rows I have injured myself twice doing that and both times it has put me out of squats and deads for months.

my personal favourite type of row is a seated cable row with the neutral grip handle so I stick with them and done dumbell row anymore. The dumbel rows worked well for grip strength and arm strength when I did them though...

 

[ghettostudmuffin]

If you injured yourself 2 times rotating on db rows it could be flaw in your technique or lack of awareness on your part.

Rotating while pulling is a completely natural motion.

Obviously if you are trying to explosively yank a db with a rapid twist you could hurt yourself.

I'd like to add that generally on a db row if you rotate it's to exagerate the stretch on the lat.

I don't think it's necessary for maximal lat development, but it feels good and some people like a greater rom.

I'm kinda starting to feel that lat's respond really well to really heavy loading with a shorter rom since you are more likely to engage and stimulate the lat that way than very long range ultra strict reps where your biceps and grip are more likely to burn out before the lat does.

The lat is almost always hindered from getting full stimulation from exercises since the biceps is so much weaker than the lat.

Besides genetics I think this may account for why pretty much any lifters that do really heavy rows tend to use a shorter rom and/or more upright body position.