關於 single arm db row ，我們在網路上蒐集到這些相關的討論、資訊與評價

#AskKenneth | Body Composition Guide | Single Arm DB Row

Coaching notes:

1. Retract your scapulae and contract your Lats at the same time

2. Bring the DB to your waistline without explosive power (gently)

3. Contract your Lats as hard as you can at the shortened position (top range)

4. Lowering down DB (eccentric) with Lats contraction

5. Respect the tempo

6. Train the muscles, not the movement if your goal is hypertrophy.

#back
#singlearmrow
#askkenneth
#Teamkenneth

Christmas🎄Back Workout🔥
👈🏼 Swipe left & Save
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1️⃣ Narrow Grip Pull Up (3 x 10 reps)
2️⃣ Single Arm DB Row (3 x 12 reps)
3️⃣ Seated Cable Pull Down (3 x 10 reps)
4️⃣ DB Reverse Flyes (3 x 12 reps)
5️⃣ Straight Arm Pull Down (3 x 10 reps)

20分鐘居家上半身訓練菜單：
重量建議：初學者2-4kg，進階者3-6kg

Part.1 背部+後三角
Single row right
Single row left
Back row (double ) + reverse flys

Part2. 肩部+二頭
L shape lateral raise
DB curls and press
Hammer curl ( 1&1/2)

Part3. 胸+三頭
Knee down push up
Diamond push up

Part4. 背+三頭+核心
Superman arm circle
Reverse plank Tricep dip
Reverse plank Tricep taps

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