 Hey everybody, I'm Lance Goyki and today we're talking about side bending. What is the side-to-side position that you should have during your dumbbell row? Now the rib cage is supposed to move in some very predictable ways when you have your arms supported down on the ground and your Weight is kind of centered over a certain side that size should kind of crunch together a little bit They should it all their rib bones should kind of come closer together and you should do this little side bend thing It's not like this But it's just like this. Let me go there. Yeah so What does that look like in a row if I'm supported here? Let me move this forward a little bit If I'm supported here and I'm doing my row and I'm really trying to squeeze my lap I'm trying to recruit my rowing muscles oftentimes. What happens is instead of side bending Toward the side that we should be secured on that is the support hand side We end up side bending toward the rowing side Like this and then we row from there and that'll help you feel some lat We talked about lat in some previous videos It shortens that lat because that lat pulls you down to the side like that but what I'm Referring to do is get an even proportion of lat and of upper back muscles And the only way I can do that the only way I can get the upper back muscles to actually get recruited in here is to kind of Side bend myself secure myself over on the support side and then row my body kind of away from it Like this and there. Yeah, I can feel a little bit Okay, so if you catch yourself kind of side bending over to this Weight that you're holding in your hand, then I would try to side bend yourself over to the other side Sometimes that's not enough Sometimes you need to exhale as well because oftentimes we get stuck in this kind of position We hold a lot of air in our Left side generally So if we're doing this row this way where my left hand is down It's probably gonna be a little bit harder to crunch over to that side The same way that I crunch over to the right side when I do the right side You feel my ab really easily when I do my left side. I don't feel my ab very easily unless I Get the air out of the way then I can actually shorten those muscles Pressurized air can lift a car, right? So you're not gonna overcome the air pressure. You got to Move it. You got to get it out of the way. So I do that I exhale Oh, and then I side bend over there and then now I feel some killer ab Securing me over here on this support side, you know, I keep saying it that way I don't know if it makes any sense to you leave my comment below if it doesn't it just that's how I think about it So I'd been bam ab bam hang on to it and row Okay, so that I'll just promote better shoulder mechanics It'll promote more upper back muscle recruitment and it'll keep you lifting for a little bit longer