If the arrival of spring has pushed you to the gym and just start an exercise routine, this Guide for beginners you will be helpful, because in it you describe simply many movements that surely will be included in your routine to work the muscles of the body. Today the chosen exercise is horizontal row with dumbbell, to a hand.
Technique of execution of the horizontal row with dumbbell
To make this exercise We must start taking a dumbbell in one hand and supporting the knee and the Palm of the hand of the opposite on a flat bench. The back will be fixed and the arm that has the weight should be extended by the side of the body.
From this initial position and keeping the back fixed, should inspire and pull the dumbbell to raise it to the back while the arm is parallel to the body, bringing the elbow well back to imitate the gesture of Remo. We exhale at the end of the movement while we descend back weight, slowly.
To produce maximum muscle contraction can be slight twisting of the trunk at the end of the movement. The exercise can also be done without resting the knee on a flat bench, i.e. ahead of a leg and supporting hand on that side about this while we are inclined forward torso.
In addition, this exercise can be pulling a pulley, in replacement of the cufflink.
Muscles worked with horizontal row with dumbbell
This exercise primarily works the dorsal width, major muscle of the back, to the round more and the rear beam of the deltoid. At the end of contraction are worked the Trapeze and the rhomboid also.
In addition, the flexor muscles of the arm are requested to raise the dumbbell to make the gesture of rowing, so this exercise works in high school the brachial biceps, the brachial previous and the long supinador.
Common mistakes when performing horizontal row with dumbbell
- Take pulse: by raising the dumbbell, help with a boost of the body, likely that shoulder working not to rise slightly but will turn to raise the weight, which can damage the area and in addition, momentum does not focus work on muscles that are appropriate, or perform the gesture slowly.
- Use an excessive weight: If the loaded weight is too high the journey that makes the arm during the entire movement, will be limited which will prevent work well the dorsal.
- Bend back or mobilize it: During almost all the movement the vertebral column should be aligned and the back must remain the more parallel to the ground as possible, without great movements so that muscles requesting the exercise are really worked.
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