Question

Tom is a 36 year-old businessman that likes to compete in outdoor, high-intensity fitness events every few months. Between the events, he performs workouts with a mix of strength and cardiovascular training 4-5 days per week. Tom recently went to a physical therapist because he was experiencing discomfort in both knees when he ran or performed lunges and squats. The physical therapist discovered weakness in his hips' abductors and external rotators. The physical therapist discharged Tom and sent him to you to strengthen those muscle groups.

For your assignment, fill out the movement analysis form for a one-arm dumbbell row. What are the common compensations you might see, and how will you cue the client to correct each one? Your answer should be at least 250 words.

The movement analysis includes:

step 1: divide exercise into eccentric//concentric movements

step 2: identify all critical events

Answer 1

The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability

Starting Position

Stand off to the side of a flat bench with a dumbbell on the floor. The body should be perpendicular, not parallel, to the length of the bench.
Position the feet shoulder-width apart and slightly bend the knees. Alternatively, place one knee on the bench.
Reach down and grasp the dumbbell with a neutral grip. If the knee is on the bench, grasp the dumbbell with the opposite hand.
Flex at the hips so the torso is slightly above parallel to the floor with the dumbbell hanging down with elbow fully extended.
Place the opposite hand on the bench for support.
Pull the shoulders back, the chest should be out and neck slightly extended to create a neutral spine. Avoid looking up toward the ceiling.
All reps begin from this position.

Upward Phase

Pull the dumbbell up toward the torso while keeping the upper arm and elbow close to the side of the body.
Maintain the same stationary body position and do no use momentum.
Continue pulling the dumbbell up until it touches the side of the outer chest or rib cage area. The elbow will be higher than the torso.

Downward Phase

Slowly and in a controlled fashion, guide the bar back up to the starting position.
Maintain the torso position.
The elbows should be fully extended and the end of the movement.
Repeat the movement with the opposite arm.

MAJOR MUSCLES INVOLVED:

In the shoulder joint the major muscles are the latissimus dorsi, teres major and the rear deltoid. The latissimus dorsi is a large muscle that covers the back sides of the upper and lower torso. The teres major is a relatively small round muscle located alongside the upper latissimus dorsi. The rear deltoid is located on the back of the shoulder and is one part of the 3-headed deltoid muscle which covers the front, top and back of the shoulder. In the shoulder girdle, the rhomboid and middle trapezius are involved. The trapezius is a large diamond-shaped muscle which runs from the base of the skull to the 12th thoracic vertebrae and out the sides to the inner borders of the scapula. The rhomboid lies beneath the trapezius in the middle of the back.

MUSCLE/JOINT ACTIONS:

In the shoulder joint, there is extension in which the upper arm moves from a position below and in line with the shoulders to alongside and above the trunk. The arm remains in a vertical plane and passes close to the sides of the body as it is pulled upward. The elbow flexion is passive although the biceps and other elbow flexors contract to stabilize the elbow joint. In the shoulder girdle, the scapula rotates downward and is adducted, i.e., moves in close toward the spine. The rhomboid and pectoralis minor are actively involved in the downward rotation. Adduction of the scapula involves the rhomboid together with the middle trapezius. To raise the shoulder, the scapula are adducted even further.