Single Arm Dumbbell Row Form

J

johnnyg2008

0
I know a start a lot of threads but i think they are pretty generic and would help more people than just me...

Anyway... 2 questions:

1. For the Bent Over Single Arm Dumbbell Row.... does anyone have a website that shows how to do it properly to give MAXIMUM back stimulation.... when i do it i sometimes feel it in the back... and sometimes i don't...i shift my hand positon a bit to try and get more back into it but i would like a proper guide and cannot find one. And i try and concentrate on moving the elbow back but still....help please

2. For the dumbbell squat my lower back HURTS afterwards and i've tried keeping the natural arch in my back and the dumbbells naturally move a little further forward and then it doesn't hurt BUT then i don't really feel it in my quads and it feels more like a dumbbell deadlift? help?

Thanks so much if anyone can help
 
coopersguns.com or criticalbench.com have videos of the single arm rows. Are you holding the dumbells in front of you or to the side? I do dumbell squats and my back is fine- just really focus on keeping that arch and keep the weight more on your heels. Engage the glutes when finishing the motion.
Can you feel your lower back working at all during the squat, if so then probably it is sore the day after causing the pain. If it continues to hurt maybe just do lunges.
 
Thanks for the one arm row videos... i've got that lift down 100% now, all good.

As for the squats.... ideally i would use a barbell but i don't have one... anyway you say keep the arch in the back... that's my problem... i overarch it backwards.... in other words.... too much of an arch.... this is the only way i can keep the weights on my heels and keep it as a squat not deadlift.... just holding the weights further back i lose balance and fall... i really want to get this fixed... i don't want to do lunges... squat is better
 
don't twist your body to make momentum on the DB to use later in the movement to "shoot over" the your sticking point.
 
I've noticed that It's very easy to cheat/jerk the weight when doing this exercise even without you knowing it. In order to prevent this lift the dumbbell slowly. if it's too hard, do it with a lighter dumbbell
 
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