How To Build WIDE LATS With The One Arm Dumbbell Row

get some one arm dumbbell rows last

specific so i'm going to give you guys a

few certain cues this may be a little

bit different than how you guys have

done your lap uh your lat rows before um

but it's going to add to what we just

got done here so let's roll guys come on

all right so a problem i've seen a lot

of people doing their

their rows or one-armed elbow rows is

they're not they're not training

intentionally they're basically trying

to use every muscle to move the weight

we're specifically using the lats so

first thing we have to we have to

understand is what is the function of

the lad and what is it actually designed

to do it runs vertically

attaching underneath the shoulder here

so it's going to run down this way and

then wrap around and attach to the spine

so knowing that that's the angle that

the muscle fibers are running in we want

to

replicate that movement in our row and

obviously being horizontal it's

challenging to replicate a horizontal

movement so a few cues i want to give

you guys

okay we want to get our upper body as

close to horizontal or as close to

yeah horizontal to the floor as possible

this leg so the arm that we're rowing

with is the leg that we're going to want

to have

in front a lot of people simulate a

lawnmower rope motion this way and one

of the what ends up happening is there's

a rotational aspect to the row but we

want that rotation to come at the spine

and not at the hips by having all your

weight supported here what ends up

happening is your pelvis

has the ability to open up and you end

up losing

all all tension at the top of the road

so by forcing this leg and driving

consciously pushing this leg into the

floor the only rotation is going to

happen here at the spine your hips and

pelvis can't move

so we want to get locked down first we

want this driving hard into the floor we

want this hand pushing as hard as

possible so now we're supported

stabilized and the only thing that's

going to move is going to be this joint

which is actually what is is where the

lat is attached

so we talked about a vertical movement

so the first thing with any back things

any back movement is initiate at the um

initiate by retracting the scapula first

so before i ever row i want to get my

scapular retracted

here so this is now an engage my lat and

instead of rowing up

i want to row

back

you see that

so here i'm working in that vertical

plane movement i'm rotating pulling back

i'm getting a certain point where i

can't pull back anymore and that's when

i think about bringing the elbow behind

me

okay so it's going to be heavier than it

probably normally feels the movement may

be more limited than what you're used to

doing so we're not doing this that's

rear delt we're thinking

here

and own it at the top when you get there

here squeeze it get that lat fully

forward shortened fully contracted

that's your greatest opportunity with

this movement is here at the top so

let's get a couple a couple dumbbells

set up let's get everybody rolling

extend

you can definitely feel the difference

yeah

retract back

now there you go

yeah

[Applause]

feel it

[Applause]

keep this locked let just let this go

come back

now squeeze

there

come on

it's okay if you gotta go in almost like

a two-step process to get it down

because mastering the movement first is

what's going to be most important we can

increase load we can increase weight

later on but we got to get the exercise

mastered first

[Applause]

good work guys

feedback take away thoughts anybody kind

of like getting anything from doing

those i know it's probably a little bit

different than than what you've done in

the past a lot different movement i'll

tell you you don't need much weight yeah

you're pulling this instead of yanking

yeah kind of coming up and down lighter

weight it just feels like it's the same

as like 120 yeah

yeah because you're using

the intended the intended muscle using

one muscle not a whole group of them so

i hope if anything guys like if you can

take a few of these cues away and start

applying them in your training i can

tell you back has been something i've

really put a lot of work into for myself

and a few other people that i've worked

with it's this has been one of the

biggest things that has added to my my

my width every guy wants big wide lats

it makes you look impressive in a

t-shirt it makes you look good in a suit

it makes you obviously look great with

the shirt off so really hope you guys

can take these skews away and start

applying them