Single Arm Back Exercises

Vince, I find I get back pain when I do the regular barbell row exercise. What do you think of the single arm rowing movement, holding a dumbbell in one hand and supporting the torso by placing your free hand on a bench?

I am not in favour of single arm movements. They do not work as well as double arm exercises.

Also one arm exercises take two times longer to perform. You should always select exercises that take the minimum time and energy to employ.

Try pulley work for lats, giving them as much stretch as possible.

Comments 

 
#1 2014-08-30 16:36
Bent barbell rows always eventually caused me low back problems. I was able to over come this with one arm strict dumbbell rows.

I would place the dumbbell close to the flat bench, On the opposite of my body (the one I was not working) I had my hand braced on the bench and my knee bent and on the bench. On the side where the dumbbell was going to be pulled I kept that leg bent making it all back. I guess some people would call this a tripod stance.

To speed things up as Vince mentioned one arm exercises do take twice the time I had on the other side of the bench the same weight dumbbell waiting. As soon as I was through with one side I just stepped over the bench to the other side and began. I would then go back and forth until I had done the required number of sets I wished to perform.

This not only sped the performance of the exercise up but the intensity factor was very high. In addition, the bent knee on the side of the dumbbell kept all strain off the lower back. .
 

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