THE THREE POINT DUMBELL ROW
The 3 point row is typically intended to work the Latissimus Dorsi, Rhomboids, Lower Traps and Erector Spinae. In simple terms, if you are doing it correctly, you should feel the muscles between and below your shoulder blades working mad. If you are feeling it in your elbows, arms, head, knees and toes– you are performing it incorrectly.
Common mistakes made when performing this exercise are;
Curvature of the upper spine (kyphotic)
Arching of the lower back (posterior pelvic tilt),
Positioning of our head to low or high,
Elbows flared out to the side
Wrist curling at the end to get extra lift
Massive upper body rotations when lifting the dumbell
Jerking the final movement at the top to get that last little pull.
The position of your spine is so essential to the results of this exercise. A rounded back will limit the mobility of the scaupula making it hard for us to work the lats. By ensuring a neutral position of the spine ( straightening out) you allow the shoulder blades to move properly, allowing the correct muscles to work.
Always lead the movement with the elbow, keeping your shoulder blades retracted (squeezed) to give your arm and back muscles a solid base from which to generate force.
The muscles responsible for keeping your spine in the neutral position are your erector spinae. This group of eight muscles runs from the base of your pelvis to the back of your skull and works hard to maintain optimal posture while you work out. When we round our backs, we place unnecessary strain on these muscles, and increase risk of injury .