< strong>Dumbbell Advanced Rowing Technique: Eccentric Weighting!
The rowing action is one of the most important action patterns for upper limb training. It can train us very well. The back muscles, biceps and back of the shoulders
Common rowing movements include the classic bent over rowing and seated rowing , dumbbell rows, reverse rows and more! There are also many different operating techniques and rhythm changes, each with different advantages! It will bring a different feeling to your muscles!
Today I want to introduce to you a great variation of rowing: eccentric weight training!
As shown in the video:
Use an incline bench to do dumbbell rows. During the eccentric phase, use the strength of a partner to add a little bit to you. Load, then maintain tension and slowly resist this force to complete eccentric contraction!
Benefits of doing this: It helps you generate greater mechanical tension and helps improve strength and muscle size
Eccentric weighting is a classic training technique. We all know that there are two stages of muscle contraction (concentric and eccentric). We are here During training, you need to take into account both phases and maintain sufficient muscle tension!
Research has proven that eccentric contraction can withstand higher loads (up to 140% 1RM) than concentric contraction. This means that eccentric weighting will result in greater muscle tone, which will also mean better muscle development
Lower dumbbells stage, add extra resistance and slowly fall against it. This will also add extra tension to your muscles to help you lift
The following are some precautions for training:
Use dumbbells of medium weight, which can be about Do it for about 10 times. Don’t do it too heavy, otherwise the concentric stage will be very difficult!
Pay attention to actively resisting the resistance from your partner's downward pressure when lowering, and control the dumbbell to fall slowly!
Feel the strong muscle tension in your back