All about how to paddle in pulley with one hand:

In this article we are going to explain everything you need to know about pulley rowing with one hand. You will learn what muscles are worked, how you should position yourself, how many sets and repetitions to do, as well as how you can progress when training paddle with one arm.

The pulley oar with one hand is a very good exercise to develop the muscles of your back. In addition, training paddle in pulley to one hand will allow you to improve the unilateral strength. This will help you correct asymmetries between one arm and another, which has a positive impact on your health when it comes to avoiding injuries.

In this article we will deal with a number of aspects related to rowing in pulley with one hand:

1. Muscles involved when rowing in pulley with one hand.
2. Correct posture when rowing in pulley to one arm.
3. Series and repetitions when rowing in pulley with one hand.
4. How to progress when training paddle in pulley with one hand.

1. Muscles involved when rowing in pulley with one hand:

In this section we will differentiate mainly two types of muscle groups. On the one hand, the postural muscles, that is, those that help you maintain an adeucada posture. On the other hand, the agonist muscles, that is, the muscles that apply the main force when doing the oar in pulley with one hand.

• Postural muscles: at this point we would have all the muscles of the posterior chain in charge of helping you keep the trunk firm:

- Spinal erectors.

- Lumbar square.

- Thoracic extensors.

- Shoulder and scapula fixatives: middle, lower trapezius and shoulder rotator cuff.

• Agonist muscles: these are the muscles that exercise the main function and, therefore, the muscles that you work the most when rowing in pulley with one hand.

- Shoulder extensors: broad dorsal and posterior deltoid.

-Flexors of the elbow: biceps.

2. Correct posture when rowing in pulley to one hand:

While it is true that there are many ways to position yourself when performing the paddle with one hand, we will discuss in this article how to position yourself properly without using any bench or support that stabilizes the posture. This can have a greater transfer to your daily life to improve your proprioception and postural control.

In the position we have to differentiate two points:

• Global stance: At this point you should consider how your body and trunk are placed. The head should be placed just above your shoulders when rowing with one hand. Your rib rib should be slightly extended. In general you should look for a correct alignment between your ribs and your pelvis. This will allow you to apply more force with the extremities by achieving good stability in the central area.
• Local posture: Here you must take into account how your shoulder and scapula are placed before performing the traction movement in the paddle with one hand in pulley. The shoulder should be down, this relaxes your upper trapezium and activates the fibers of the middle e lower portion. The scapula should be slightly retracted, which also activates the middle and lower fibers of the trapezius and requests the rhomboid, a fixative muscle of the scapula.

3. How many sets and repetitions you should do when rowing with one hand on pulley:

As for repetitions, in general, we can differentiate three main groups of repetitions: low-range repetitions (1-5), mid-range repetitions (6-12) and high-range repetitions (15-25). Each range of repetitions can serve a purpose. In generic terms, low-range repetitions are often used to improve maximum strength. However, mid- and high-range repeats are usually more effective in maximizing muscle hypertrophy. Logically all types of repetitions will have some kind of impact on both, but it is true that the greatest impact will be for one thing or the other.

4. How can I progress when training pulley rowing with one hand?

What most determines to maximize muscle hypertrophy is: the proximity to muscle failure and training volume. For this reason, it is important that if your goal is to maximize muscle size you focus on:

• Gradually increase the volume of training (series and / or repetitions) each week.
• Gradually approach muscle failure over the weeks. If you do this it is convenient to enter after a week or download session. For example: that session or week of download we would do half of the repetitions we did in the week we did when we reached the failure, but using the same weights.

CONCLUSION rowing in pulley with one hand:

Pulley rowing with one hand is a perfect exercise for back and back training days. Being quite demanding in terms of postural control, it is an exercise that is better suited to work in middle ranges (6-12) or high ranges (15-25). If your goal is to develop to the maximum muscle mass increases each week the series and repetitions to increase the stimulus of the training. Get closer and closer to muscle failure also gradually increasing the weight you use in each series. Don't forget! Pay close attention to body posture. If you reach the bug also enter sessions or weeks of download. You will improve more and avoid injuries.

We also leave you a video where we explain all this in detail: