DUMBBELL BENT OVER ROW NASIL YAPILIR?
Bacaklar omuz genişliğinde açık ve dizlerde hafif kırık.
Eller omuz genişliğinde açık. Her elimizde bir dambıl var.
Karın sıkı ve içeride, omurga düz.
Nefes al ve nefes verirke dambılları dirseklerinden kırarak kaldır.
Dirsekler omuzlarını geçmesin.
Kontrollü bir şekilde aşağıya indir.
Bu bir tekrar. Antrenman programında yazan set ve tekrar sayısı kadar yapın.
HOW TO DO DUMBBELL BENT OVER ROW?
Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.
With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise.
Brace your abdominals and breathe in.
Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine.
While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.Lower the weights in a controlled manner while inhaling.Remain bent over until all repetitions are complete.
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