If you’re aiming to build a bigger, stronger back, dumbbell rowing exercises are definitely a staple in your routine. From strength and muscle gains to shoulder health and posture, dumbbell back exercises have a host of benefits.
Unfortunately, many people do not know how to do them correctly. And when you do poor rowing technique, you not only limit your results, but you also increase your risk of a back injury.
Here are the five most common mistakes that make rowing less effective (and potentially harmful), as well as offering tips to help you get the most out of the powerful movement.
Common mistakes when doing dumbbell rowing exercises
You arch your lower back
When it comes to paddling mistakes, this is by far the most common. If you are rounding or arching your back, you are probably putting unwanted pressure on your spine. In fact, the ideal posture for dumbbell rowing is a flat, straight back. This will help you prevent any strain (or possible injury) in your lower back.
Arching, weakness, or pain in your lower back is often a sign that you’re not activating your core. Before starting the movement, activate your abs. Bring your belly button toward your spine to help support your lower back as you row, inhaling as you pull the weights close to your body and exhaling to release.
To perfect your form, you can even do your first reps in front of a mirror to verify that you keep your head, neck, and spine neutral.
You don’t keep your neck aligned with your spine
Think of your neck as an extension of the spine, because it is! In other words, your neck should align perfectly with your flat, neutral back.
The h iperextensión (looking up) or with rounded or (looking down) add tension in the vertebrae connecting the neck and spine. The problem is that the extra stress on this delicate area can cause serious injury or long-term nerve damage.
To correct this common mistake, try looking two to three meters in front of you to help keep your neck straight. Again, activate and tighten your core to protect your mid and lower back.
You trust your biceps
Your back is one of your largest muscle groups, so you shouldn’t be afraid to put on weight and challenge yourself. However, if other muscles, such as the biceps, are ‘taking over’, it is likely that you are not building a correct connection between the mind and the muscles.
So how can you tell if you are relying on your biceps? These muscles are much weaker than those in your back, so you will find rowing exercises challenging and uncomfortable if you let them do all the work.
It is best to start with a lighter weight, then focus on pressing your shoulder blades against your spine as you bring it toward your body. If you are using two dumbbells, you should feel like you can hold a pencil along your spine while squeezing.
At the top of the movement, hold the weight for two to three seconds. Try this for 10-15 reps to connect your mind and body, then grab those heavier weights.
You move your arm with momentum
If you’re rowing at warp speed, you’re probably using momentum instead of muscle. When momentum takes over during a workout, you tend to move too fast or your weights are too light.
The back muscles are big and strong, so you can lift heavier loads. And for resistance to count for strength or muscle gain, you don’t have to make a quick move.
Try a three-count row, hold on top for two seconds, then release for one. This rhythm will help you slow down and make sure you spend time on the ‘work’ part of the movement, not the release.
You don’t lean in enough
Being too upright makes lifting slightly easier and therefore less effective for your back muscle groups.
To really reach your back muscles, your chest must be parallel to the ground. Essentially, you want to achieve a tabletop position, with a flat, level back and shoulders slightly higher than your hips.
As a reminder to lean forward, try using a platform or bench to rest your weights between each rep. This will encourage you to pause, reset, and test your technique, and it will help keep your head, neck, and spine neutral.