Yesterday I wanted to try doing one-armed BB rows, with a bench(kneeling on the bench like a DB row, only with a BB)
I didn’t use much heavier weight than I normally do with DB rows, and I did comparable reps.
But, today my entire upper back is FRIED. To a level I’ve never experienced with DB rows. What is it about this exercise that attacks the back so much more than a DB row? or maybe I’m doing DB rows improperly? or maybe I did the BB row improperly?
All I know is that my entire upper back feels like it really got drilled in the best way possible, and I’m wondering what people think of this?
(I did 3 searches and only found cursory information, I apologize if I missed something very obvious.)
Did you do this with one arm as you would a barbell row or with one arm to one side as a dumbell row? I’ve thought of doing both and want to know what was most effective for you.
[quote]Naphta wrote:
Did you do this with one arm as you would a barbell row or with one arm to one side as a dumbell row? I’ve thought of doing both and want to know what was most effective for you.[/quote]
I was doing them off to the side, as if they were DB rows. Where the BB was essentially acting like a big lever with weights on one side.
My guess would be that you are using more stabilizing muscles with a BB. Have you ever done a single arm BB curl? If you do you will really feel it in your forearms. I suspect you are having a similar experience with your rows.
[quote]Malevolence wrote:
Naphta wrote:
Did you do this with one arm as you would a barbell row or with one arm to one side as a dumbell row? I’ve thought of doing both and want to know what was most effective for you.
I was doing them off to the side, as if they were DB rows. Where the BB was essentially acting like a big lever with weights on one side.[/quote]
Ah, in my gym we have these sort of useless pre molded mini barbells. Since The dumbbell weight doesn’t go high enough I thought about switch to these, but using them just as a dumbbell. Since their about the size of an Ez curl bar it seems like it should be doable.
and realised how much I used to get out of certain ‘Special’ movements, particularly the Press to Flies. [/quote]
Ack! I had forgotten where I got the idea for the one-armed BB row, but it was from that article right there. But now, looking at it again, I’m realizing I did it differently. I used a plate on one end and I gripped past the plate instead of in front of it.
I can’t deny that whatever I did worked the heck out of my upper back, but now I’m curious if gripping it on the grip and using smaller weights would be preferable.
I imagine if I used 25 pound plates I could have a greater range of motion, but at the same time, it seems like the upper half of the movement that really hits the back more than the lower half anyway.
Anyway, if anyone has more input on this, please share.
and realised how much I used to get out of certain ‘Special’ movements, particularly the Press to Flies.
Ack! I had forgotten where I got the idea for the one-armed BB row, but it was from that article right there. But now, looking at it again, I’m realizing I did it differently. I used a plate on one end and I gripped past the plate instead of in front of it.
I can’t deny that whatever I did worked the heck out of my upper back, but now I’m curious if gripping it on the grip and using smaller weights would be preferable.
I imagine if I used 25 pound plates I could have a greater range of motion, but at the same time, it seems like the upper half of the movement that really hits the back more than the lower half anyway.
Anyway, if anyone has more input on this, please share.
[/quote]
Not to mention it’s a great grip builder this way too (sort like bar sleeve shrugs?)