Today we are going to go over chainsaws. Now these are also known as one arm dumbbell rows. It is primarily a back exercise. Because it is a back exercise and because you are pulling it is going to work your biceps as well.
To properly do this you need a bench or something that you can firmly plant your hand and knees on. I am just going to go through it real quick and show you little pointers. Again, knees firmly planted. Foot is firmly planted. The hand is firmly planted. Take a weight that you are comfortable with, that you can do the motion without cheating and without breaking form. Form is very important in this exercise because you will get the most out of the exercise with correct form.
To start, you want to make sure that your elbow is not locked out completely. You always want to keep a slight bend in your elbow; it just protects the joint. You are going to keep your shoulders square with the floor. You are not going to be rotated up. You are not going to be rotated down. Be very firm, very flat with the floor. Now to do this you are going to pull up to about you belly button. You want your fist to come around your belly button and release. Now come up, it's here, you want to squeeze your back, squeeze your bicep, and come down controlled. Again, you do not want to be jerking or cheating the exercise. You do not want to be dropping it real quick. It is always controlled. Squeeze your back. Come down controlled.
Also, when you come down there are a lot of guys that have the habit of rotating down with the weight. By fighting the weight, by keeping your shoulder back, you are stretching out your lat and making it work just that much more. To really benefit your strength and your size, okay?
Again, this is very controlled. Any time you do an exercise you want to breathe out during the part that you are working against gravity. I am working against gravity by pulling it up, exhale. Inhale, exhale, inhale. Once you achieve about 10-15 reps, which is your goal for size, you switch to the other arm, do it again, 3-4 sets per exercise and you will be well on your way.
That is the one arm row or also called the chainsaw.