One-handed dumbbell traction is not in vain considered in bodybuilding as one of the most effective exercises for the development of the latissimus dorsi . It was fundamental in the training programs of many famous bodybuilders.
The exercise allows you to give the flat muscles the necessary thickness in the lower part, so that the back of the athlete acquires a characteristic V-shaped silhouette. In addition to the broadest ones, the rhomboid and big round muscles, as well as the back head of the triceps and biceps, are included in the work.
Exercise features
The complexity of its implementation is considered high because of the technology, the development of which will take a long time to work, and I must say that this will not be easy.
In bodybuilding there are various exercises for the back. One-handed dumbbell pulls have several advantages:
The range of motion is an order of magnitude greater than that of a traditional tilt rod.
You can choose a technique in which the biceps are almost not included in the work, so for the most part the load falls on the widest.
No exercise is capable of breaking this muscle group as much as pulling a dumbbell with one arm in an incline.
The load on the spine is less than when doing exercises with a barbell.
It is possible to fully concentrate on working out the target muscle.
If we talk about the shortcomings, the
draft of the dumbbell to the belt with one hand in an inclination has not so many of them in comparison with the classical exercise with a barbell. Firstly, it takes twice as much time to work on both sides of the back. Secondly, there is work with much less weight.
Execution technique
When embarking on an exercise such as dumbbell pull with one hand in an incline, it is important to strictly adhere to the technique in order to avoid back injuries and to get the maximum effect.
They make it in different ways: standing on the floor with both legs and resting your hand on a stand or knee; putting a bent leg and one arm on a bench. In this case, the bench can be both horizontal and inclined. During the exercise, the back can be parallel to the floor or tilted at a sufficiently large angle.
In the first case, a significant part of the load will be on the biceps, that is, being in this position, the athlete will maximize the elbow mainly due to the strength of the hand.
If the body is held at an angle to the bench, then the amplitude of the elbow movement increases significantly, and it is he who will pull the dumbbell. As you know, elbow abduction is the main function of the latissimus muscles, therefore, in this position they can get the maximum load, and the biceps will work at half strength.
One-handed dumbbell pull with the back support is performed as follows:
Take the dumbbell with your right hand so that the palm of your hand is turned toward your hip. Stand with your left side to the bench.
Lean forward and lean your left knee and left hand on the bench, bend your right leg slightly in the knee, lower your right shoulder a little, your right hand with a dumbbell should hang freely, keep your back straight, look in front of you.
Take a deep breath and at the same time pull the dumbbell up, straining the broadest muscles and back deltas. Try to raise the projectile as high as possible.
At the highest point - the dumbbell at the waist - linger, straining the broadest muscles as much as possible.
Exhaling, slowly and without jerking, return the hand to its original position.
Do the required number of repetitions and change the hand.
Few secrets
Raising a hand with a dumbbell, you can not take your elbow to the side. It should be directed upward, and at the highest point, it is recommended that you put it slightly behind your back, which will reduce the working muscle to the maximum.
To obtain the greatest amplitude and the best result, you should make a movement not only with your hand, but also with your shoulder blade. Lowering the shoulder down, you need to try to stretch the back muscles, raising the arm up, to reduce them as much as possible, trying to bring the shoulder blades together.
For the best stretching of the back muscles, you can turn the palm back at the lower point of movement so that the dumbbell is perpendicular to the bench.
When using heavy shells, it is advisable to use a special strap, which will make it possible not to concentrate constantly on the grip and remove the load from the forearm.
Execution order
One-handed dumbbell traction is performed at the beginning of your back muscles training.
Women are recommended to do 10-15 times with each hand in three sets. Projectile weight - from 5 to 10 kg. For men, the number of repetitions and approaches is similar, the weight of the dumbbell is from 10 to 15 kg.
Beginners need to first learn the technique of light weight and build it up gradually. The projectile must be selected in such a way that it is possible to do 6-8 repetitions without breaking the technique.