Bent Over One Arm Dumbbell Row

balletpolegirl

Are you supposed to feel certain muscles 'working' when you do this exercise?

I can feel that the exercise is hard work and my last rep is always hard work, but I can never feel it working any particular muscle(s). But if I'm doing something like a tricep kickback, for example, I can actually feel the triceps working.

Do you think I'm doing something wrong?

Flex382

You should be feeling it in your Lats. Make sure whe you pull the dumbbell back you bring your elbow in close to you body and hold and slowly let it back down.

YouHadMyCuriosity

I am no expert by any means (just getting into lifting heavy), but I have found that on moves that work multiple muscles, it feels like "hard work", but I don't feel it in ONE muscle- that is because it isn't one muscle doing all the work! This is not bad- when you lift a heavy item in your daily life, you aren't using your biceps, triceps, etc., exclusively- so you are getting stronger doing moves that use multiple muscles. Exercises that work one specific muscle (like what you are talking about with triceps) are isolating that muscle specifically, which is why you feel it in one muscle. These moves, from what I gather, are best used when you are trying to change the look or size of that "one" muscle- compound moves, such as rows, work multiple muscles and are getting lots of muscles engaged- this means more functional strength, gains in how much you can lift, and more calories torched..

Anyone can feel free to correct me if I'm wrong! I'm still learning myself, so please take my response with a grain of salt OP. I'll check back for when the experts weight in.

Flex382

You are right but its still a lat move and you should feel it in ur latsif your lifting to heavy then ur slinging it around then u want

toddis

Try the rows like this
http://youtu.be/eIe16lNDnTM

See if you feel it better that way.
Lats are a bigger muscle so that may be why the burn doesnt feel the same as triceps or biceps.

lmckillo

You should feel it in your lats and middle back. Ensure to bring your elbow up past your back. Try dropping the weight your lifting until you can feel the muscle being worked. Hope this makes since

gracielynn1011

Keep the elbow close to the body, bringing it above your back. Watch yourself in a mirror for a set to see your whole form.

murphy612

You should be feeling it in your Lats. Make sure whe you pull the dumbbell back you bring your elbow in close to you body and hold and slowly let it back down.

Ditto

Cherimoose

I am no expert by any means (just getting into lifting heavy), but I have found that on moves that work multiple muscles, it feels like "hard work", but I don't feel it in ONE muscle- that is because it isn't one muscle doing all the work! This is not bad- when you lift a heavy item in your daily life, you aren't using your biceps, triceps, etc., exclusively- so you are getting stronger doing moves that use multiple muscles. Exercises that work one specific muscle (like what you are talking about with triceps) are isolating that muscle specifically, which is why you feel it in one muscle. These moves, from what I gather, are best used when you are trying to change the look or size of that "one" muscle- compound moves, such as rows, work multiple muscles and are getting lots of muscles engaged- this means more functional strength, gains in how much you can lift, and more calories torched..

Exactly. On dumbbell rows, you may feel your biceps, forearm or grip more than your lats, and that's totally normal, since lots of muscles contribute to the lift. Most of the better exercises work lots of muscles at once, and you often won't be able to pinpoint what's working. What's more important is whether you feel challenged by the lift, and you're struggling to move the weight by the end of each set. The only time to worry about feeling specific muscles is if you feel areas you aren't supposed to be feeling - like lower back pain on push-ups, for example.

rick_po

Also, make sure you're not rotating your torso as you lift. A heavy dumbbell row should be a good core workout just keeping your torso stable.

phatguerilla

The lats are not really the primary muscle targeted by a one arm db row, its mainly the upper back - traps, rear delts and rhomboids. If you're not used to activating those muscles then it can be hard to feel something specific happening. There's a few things that can be done to improve rows depending on what's wrong or what you want to achieve:

if you feel mainly in your bicep or grip these may be the limiting factor, use straps.

make sure your shoulder is being pulled back at the top of the movement.

if you do want to target the lats as much as possible, change your torso angle (usually by using an incline bench) and pull the db into your hip rather than any higher. Also try a neutral or underhand (palm up) grip, or rotate between neutral to palm up at the top.

If you want to strengthen the upper back mainly with this lift perhaps try using face pulls for a few weeks as its generally easier to feel a contraction and pump from this lift.