One arm row, horizontal grip

[eminenz2]

Hello Cathe or anyone who can help,

I would be very grateful for any form pointers on the one arm row horizontal grip exercise, as I do not feel confident doing it.

I can lift a large dumbell doing a regular one arm row. Is it normal to have to drop quite a bit of weight in order to do the horizontal grip row correctly? If I use too much weight, I don't feel I can do it correctly. Conversely, if I use too little weight, I feel I'm not getting a good pump in the muscle.

Thanks for your time!

Susan L.G.

 

[kathryn]

>I can lift a large dumbell doing a regular one arm row. Is it
>normal to have to drop quite a bit of weight in order to do
>the horizontal grip row correctly? If I use too much weight,
>I don't feel I can do it correctly. Conversely, if I use too
>little weight, I feel I'm not getting a good pump in the
>muscle.
>

Susan,
You will definitely use less weight for this move than for the regular lat row. The horizontal row hits the rear delts and rhomboids more, smaller muscles than the lats.(I use 5# less in 4DS or than for the 1-arm a lat row, but comparing what Cathe uses on lat rows and rear shoulder moves vs. what I usually use, I notice that I am pretty strong in the rear shoulder moves. Until that strength builds, you might use even more than 5# of a difference).

I think on this move, it's better to err on the side of 'a bit too light' and really work on the squeeze (you should be able to feel the move even without using any weight, if you are engaging the right muscles). Going too heavy often means changing the angle to allow the larger lats to help more, which takes the emphasis away from where it's supposed to be. You may not feel much of a 'pump' with this move, because it is working smaller muscle groups, but ideally, it should feel challenging.

HTH!
"anyone" ;-)