This week's exercise of the week is the Two-Point One-Arm Bent-Over Row. Wow, I know its quite the mouth full but the description is important because it separates this row from all others.
Two-point is a term that refers to the number of contact areas between the individual and other surfaces in this case the ground. It means that the individual will have both feet on the ground even with one another. This is probably the most important tweak to this particular dumbbell row. Traditionally this type of a row would be done in a three-point stance or with the feet split. The two-point even stance changes the entire dynamic of the exercise because it forces the individual to recruit more core stability to resist the pull of the working arm and create rotation in the lumbar and thoracic spine. This exercise is great for challenging anti-rotational strength and maintaining a neutral spine position throughout the exercise. In addition it forces the exerciser to perform the row in a slow, strict, and controlled manner to avoid increasing the amount of rotational pull being placed on the core.
Make sure to remember that when assuming a bent-over position we want to think about holding the bottom position of a romanian deadlift meaning we need want to bend through our hips and not the lumbar spine. Also be sure to notice the path of the dumbbell in the rowing action. The dumbbell does not move in a straight up and down motion, but rather in a backward arch. Notice that the dumbbell, elbow, and shoulder begin in a straight line and at the end of the motion the shoulder, elbow, and dumbbell form a 90 degree angle. While rowing focus on moving the scapula against the rib cage. Do not focus on pulling the elbow behind the body's mid-line as this will lead to an anterior tilt of the humerus's head.