T Nation

One-Arm Row Form

I don’t know if anyone can answer this question without a video, but when I do 1 arm rows, I feel like there’s a lot of tricep (not bicep) involvement in addition to the back. Am I doing something wrong? I don’t think I’m kicking the weight back like in a tricep kickback. I’m not sure why it’s hitting my triceps. Thanks!

well if your not kicking it back then still if the elbow jont leazve parallel the tricep is going to be used as a stabilizer. If that a week muscle group for you sure they will feel worked.

Mainthing is pull through your elbow not your hand pull the elbow UP and back this will target the back.

Phill

Spot on. The best piece of advice I ever got on training back (WAS my hardest to ‘feel’ area) is to pretend that you have no forearms or hands, and that they’re simply ‘hooks’ attached to your elbow.

So give it a try, and you should notice a difference after awhile. Takes a little getting used to, but well worth it in the end.

Kubo

Ironic that you posted this question since it is being debated in another thread.

Here is a video, this guy has pretty good form, especially for first 20 reps or so, so generally try to mimic that. Many people use “start the lawnmower” to describe the action.

[quote]nptitim wrote:
Ironic that you posted this question since it is being debated in another thread.

Here is a video, this guy has pretty good form, especially for first 20 reps or so, so generally try to mimic that. Many people use “start the lawnmower” to describe the action.

Thanks for all the replies. I think I bring my elbow up a lot higher than that guy does. I don’t really feel it in my back unless I bring my elbow up high. I’ll try the other suggestion of making sure I’m pulling with my elbow and not my forearm.

That guy is amazingly strong. Body english is optional, but for finding the best “feel” maybe should not be used (strict form).

Also, there are a couple ways to do the db rows. 1) To your hip. This hits the lats harder, and was first suggested to me by and article I THINK CT wrote. Not sure. This is much harder than doing rows to the chest, and you will probably feel the tris more because of the angle of your arm. In fact, that may be how you’re doing them now. 2) To your chest, as in the video. Phill just gave you some good advice on that.

[quote]MikeKubo wrote:
pretend that you have no forearms or hands, and that they’re simply ‘hooks’ attached to your elbow.
Kubo[/quote]
Should I do that for all upper body exercises or just back ones?

[quote]Bonn1997 wrote:
MikeKubo wrote:
pretend that you have no forearms or hands, and that they’re simply ‘hooks’ attached to your elbow.
Kubo
Should I do that for all upper body exercises or just back ones?[/quote]

Generally just for back exercises

[quote]nptitim wrote:
Ironic that you posted this question since it is being debated in another thread.

Here is a video, this guy has pretty good form, especially for first 20 reps or so, so generally try to mimic that. Many people use “start the lawnmower” to describe the action.

Thats Matt Kroczaleski. He is one strong sumbitch