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1-arm dumbbell row proper form, overworking the shoulder

Posted: Sun Apr 20, 2014 3:46 am
by SirTeabag
So going through the videos on the internet i've come across some different ways people do the 1-arm dumbbell row. My question is whether should one let the shoulder drop at the bottom of the movement or should the shoulder blades stay pinched the whole time?

Also, I have a problem with one of my arms doing this exercise, where the shoulder (posterior and side deltoids) seems to get overworked before hitting the lats well. I'm watching out so that the form is the same as when i'm performing the exercise with my other arm (where there are no issues), but it doesn't seem to help. Same problem arose in case of a dumbbell chest press where, again, front deltoids seemed to get overworked on the same arm. I switched to hip press and that seemed to solve the problem for this part of the workout though. The problem in case of dumbbell rows still persist though. I haven't had this problem before when doing the exercise and it only arose recently (few months ago). I should probably also mention, that i haven't had any shoulder problems in the past regarding that arm, and there's no particular pain when i'm doing workouts.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Sun Apr 20, 2014 9:07 am
by Matt Z
It okay (actually preferable) to allow your shoulder to come forward as you lower the weight and back as you raise the weight. The important thing is to avoid twisting your torso, since that's cheating. It also greatly shortens your ROM.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Sun Apr 20, 2014 4:06 pm
by robertscott
letting your shoulder come forward and then pulling it back trains scapular retraction, which is the whole point of the rowing movement.

If body english is a problem do them as a chest supported row lying face down on an incline bench

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Mon Apr 21, 2014 1:54 am
by Dub
You also get a little stretch on the lats if you let your arm hang, which might help with hypertrophic gains.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Mon Apr 21, 2014 7:13 am
by SmokeWillow
In my experience, keeping everything neutral works best.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Mon Apr 21, 2014 11:17 am
by Stephen Johnson
If dropping the shoulder during a one-arm dumbbell row is improper form, exrx site management might want to correct this:

Image

The exerciser allows his shoulder to drop at the bottom, but returns to neutral at the top - no rolling of the torso to help the weight up.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Mon Apr 21, 2014 12:13 pm
by Crow
For someone not so familiar with the english language... "dropping" the shoulder doesn`t mean to let loose at the bottom? I mean you still control the weight at any moment doing the lift, don`t you?

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Mon Apr 21, 2014 9:24 pm
by Stephen Johnson
Crow wrote:For someone not so familiar with the english language... "dropping" the shoulder doesn`t mean to let loose at the bottom?
Your English is perfect. :smile:

To get the drop on drop, go here and scroll down to the transitive verb
4 a : to lower or cause to descend from one level or position to another
In this instance, dropping the shoulder means lowering it from a neutral position with control.

Re: 1-arm dumbbell row proper form, overworking the shoulder

Posted: Tue Apr 22, 2014 9:21 am
by Crow
Thanks a lot!