yogabook / functional exercises / dumbbell rowing

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last update: 18.5.2024
Level: A

• Classification
• Contraindication
• Effects
• Preparation
• Follow-up
• derived asanas
• similar asanas
• Diagnostics
• Instructions
• details
• Variants

Classification

Functional exercise

Contraindication

Instructions

1. Stand upright and take a dumbbell in your right hand. Keep your right arm stretched for the time being.
2. Bend forwards with your back straight to support yourself with your left hand on a weight bench, chair or similar object with your arm slightly outstretched.
3. For the first repetition, slowly bend your right arm at the elbow joint to lift the barbell. The upper end position is reached at around 110° flexion of the elbow joint.
4. Then slowly lower the barbell again by extending it at the elbow joint in accordance with gravity but with a delay. This completes the first repetition.
5. Depending on the purpose of the training, perform more or fewer repetitions in one set and several sets in succession, separated by 1-2 minutes rest.

details

1. Depending on the height at which the left hand is supported, the shoulder area is higher than the pelvis and the upper body rises towards the shoulder area. This gives the exercise a slightly depressing effect on the shoulder blade, which is often desirable. However, the upper body should not rise too steeply, as the frontal adduction movement becomes more and more of an arm flexion with retroversion as the upper body continues to rise.
2. In quite a few cases, the available grip strength may limit the duration of the exercise, the number of repetitions or the number of sets.
3. Make sure that the shoulder line remains horizontal, i.e. that the weight of the dumbbell does not pull the relevant shoulder downwards, nor that the force of the upper body is used in the sense of a rotation to lift the weight when lifting the dumbbell.
4. The shoulder blade of the pulling arm should not fall into protraction, but should be kept stable, unless the protraction is deliberately used to stretch the retractors of the shoulder blade. Then, in the concentric movement, the shoulder blade would first be pulled into retraction before the arm is bent to pull the barbell.
5. Do not bend your head back, but hold it in extension of the spine.
6. In the concentric movement, bend the arm dorsally, not laterally. In other words, pull the arm backwards directly past the body.
7. Make sure that the wrist does not tilt in one direction but remains neutral, i.e. without dorsiflexion, palmar flexion, ulnar abduction or radial abduction. Any of these movements could overstrain the relevant muscles or increase their tone undesirably, especially if they are not trained accordingly.
8. Usually, especially with heavy weights, the foot on the same side as the gripping hand is placed forwards for a light stepping position. However, the contralateral foot can also be placed forwards to strengthen the autochthonous back muscles more comprehensively.
9. Ensure that the spine, especially the lumbar spine, is and remains stretched in physiological lordosis. The lumbar spine must not become conxed (kyphotic), especially in the case of intervertebral disc disease. A hollow back is also undesirable and must be avoided, especially in the case of spondylolisthesis and spinal stenosis.
10. The strengthening possible in this posture includes the frontal adductors of the shoulder joint, i.e. latissimus dorsi, teres major, teres minor, triceps, but also the muscles that stabilise the posture, from the triceps surae to the hip extensors, the quadriceps and the autochthonous back muscles.