one arm dumbbell rows

[willie mosconi]

I've always done them off a bench. Last night I did them the "pro style" way with the support arm on the weight rack. I'm not sure I can tell the difference in terms of what its works in the back. Why do people use the "pro style"? Is there some sort of advantage to it?

[swilkins1984]

My take is off the bench hits the upper back and traps. Of the rack hits the mid to lower back mostly. Do both.

[Shraded]

I watched too many BB dvd's growing up  

No, I actually feel more comfortable doing them off a rack- more balanced i guess?  

Ruhl does them on a reverse incline bench- but you gotta have the right kind of bench to have any balance and actually go heavy keeping form...  Looks it'd be harder either way cuz you're legs aren't there for support

[Alex23]

I've always done them off a bench. Last night I did them the "pro style" way with the support arm on the weight rack. I'm not sure I can tell the difference in terms of what its works in the back. Why do people use the "pro style"? Is there some sort of advantage to it?

What else do you do "pro style" ?

[Croatch]

I've always done them off a bench. Last night I did them the "pro style" way with the support arm on the weight rack. I'm not sure I can tell the difference in terms of what its works in the back. Why do people use the "pro style"? Is there some sort of advantage to it?

Yes, using the pro style* you push half as hard and get twice the results.




*Note, being a pro entails heavy drug use for years, amongst other things like GH, IGF, Insulin.


Hope this helps you out.

[Alex23]

Yes, using the pro style* you push half as hard and get twice the results.
*Note, being a pro entailed heavy drug use for years, amongst other things like GH, IGF, Insulin.
Hope this helps you out.

Oh stfu Bilbo Baggins....

The guy enjoys his new rowing style... go fuck up your tiny joints with your crazy "dedicated weights" and spare us of your deviated little jealousy.

[Remo Williams]

My take is off the bench hits the upper back and traps. Of the rack hits the mid to lower back mostly. Do both.

Leaning on the rack shortens range of motion, thus allowing more weight to be used, and involves the traps/upper back and arms.
The torso should be parallel to the ground when performing these if you wanna get the most out of them.

Far too many people use bad form on back because they're stupid or its their ego.

Also, re-racking the weight afterwards is easier as you're obviously standing next to it.

[Croatch]

Oh stfu Bilbo Baggins....

The guy enjoys his new rowing style... go fuck up your tiny joints with your crazy "dedicated weights" and spare us of your deviated little jealousy.

Melt










































Down
God, I've never seen another guy so in love with me.  I'm flattered.

[willie mosconi]

What else do you do "pro style" ?

LOL

I didn't know how else to describe it. Most regular people just do them off the bench. However, all the serious trainers I've seen in the years I've been working out at Gold's do them off the rack- especially the top amateurs and pros.

[Remo Williams]

I watched too many BB dvd's growing up  

No, I actually feel more comfortable doing them off a rack- more balanced i guess?  

Ruhl does them on a reverse incline bench- but you gotta have the right kind of bench to have any balance and actually go heavy keeping form...  Looks it'd be harder either way cuz you're legs aren't there for support

Any incline whilst performing these will not produce results near as good as doing them parallel, Markus is an example. Lee Haney and Victor M do their rows properly and there backs are far from dogshit.

[Alex23]

LOL

I didn't know how else to describe it. Most regular people just do them off the bench. However, all the serious trainers I've seen in the years I've been working out at Gold's do them off the rack- especially the top amateurs and pros.

... Been doing this way for years. Depends on your morphology but I allways felt like it stretches your lower lat much further. Also safer for your lumbar

[Croatch]

LOL

I didn't know how else to describe it. Most regular people just do them off the bench. However, all the serious trainers I've seen in the years I've been working out at Gold's do them off the rack- especially the top amateurs and pros.

How you described the exercise was fine.  I was just making a joke on it.
I'm sure that doing them on the rack vs. on a bench works a little different area of your lats, probably hits more lower.  It really depends on where you're pulling to, I would assume.

[Shraded]

Leaning on the rack shortens range of motion, thus allowing more weight to be used, and involves the traps/upper back and arms.
The torso should be parallel to the ground when performing these if you wanna get the most out of them.

Far too many people use bad form on back because they're stupid or its their ego.

Also, re-racking the weight afterwards is easier as you're obviously standing next to it.

Maybe I do it different off the rack, however it seems a better ROM    Only because the rack is higher than the flat bench?  I usually rest my forearm on the dumbells and go to the ground??? 

Can you explain RW?  Thx

[Remo Williams]

Sounds like your doing em fine.


Look at this dudes torso, its not even close to parallel to the floor, nor is he pulling the weight to his hip.


Same thing with this guy.


This is the correct way to perform the exercises. I would recommend keeping your head up and not looking at the floor.
Doesnt matter how you do it, pull the weight to your upper thigh (not your stomach) you'll do it fine.

Lenda Murray has the idea

[Shraded]

I just see a frog in the first pic- monster back on him too 

No, i'm pickin up- what ur puttin down- thx for the advice man

[Richard2004]

Hello!???

Whatever happened to the excellent method of doing DB-one-arm-bentover-rows that former U.S. Superhvywgt. National Powerlifting Champ Terry Todd regularly used (and, performed by legions of old-time BBers for decades)!??  Terry did STRICT BB bent-over rows with 405 lbs. and DB bent-over rows with 200+ lb for reps....AND he had a HUGE lat spread in his prime!

In this time-tried-and-proven style, BOTH FEET are planted firmly on the floor, the free-arm braced on a sturdy bench, upper back positioned approx. parallel to the floor, and the DB rowed strictly to touching the DB plates to torso.  The key term here is rowed-STRICTLY with no added heaving/help with the low back and hips/legs!  Isolate the action to the lats and upper back!

With the current popular style of resting one knee on a bench in doing this exercise, you are putting a lot of questionable/harmful pressure on the knee joint  in its contracted position, particularly with the heavier DB's like 120 lbs. plus.  Why, in the gym, I've even seen a few guys whose knees have slipped off of the bench, and they then bounced their knee off the floor before they could regain their balance...OUCH!??

What's wrong with planting both feet firmly on the floor, supporting the torso in the parallel-to-floor-position with your free arm on a sturdy bench, and STRICTLY rowing the DB to the torso!???   Sounds like a lot simpler/safer/healthier method of performing this excellent lat exercise to me!