Some people are familiar with bent-over barbell rowing. Of course, there are many functions of bent-over barbell rowing, but there is also a lot of attention to barbell rowing. Someone understands. So, where do the muscles leaning over and barbell rowing do? Mainly the back muscles. Let's take a look!
Leaning over and barbell rowing where to train muscles
In the action of leaning over and barbell rowing, most of the back muscles are trained, the most important are the middle and lower trapezius muscles, rhomboid muscles, latissimus dorsi and deltoid muscles. At the same time, it also stimulates many deep muscles. . For friends who want to increase the thickness of their backs, rowing is one of the best training exercises.
When the barbell is pulled back, the trapezius muscles contract, and the rhomboid muscles contract at the same time, making our shoulder blades retract; the function of the deltoid posterior bundle is to stretch our shoulder joints back when contracted; as for the latissimus dorsi, It is the active muscle of our upper limb pulling action, which has the function of pulling other people or things closer to the body.
Bent over barbell rowing action essentials
1. Stand wide, hold your hands upright, hold slightly zottman curl benefits wider than shoulders, and fully straighten your arms; bend your knees slightly, bend your back from the hips, keeping your body at a 45-degree angle; hold the bell in front of you, slightly below your knees.
2. Tighten the shoulder blades, tighten the entire upper body, and lift the barbell to the upper abdomen.
3. Pause briefly, then slowly lower the bell to return to the starting position; repeat the above actions until a set of training is completed.
Bent over barbell rowing precautions
1. Try this method for the first time, and slowly lift with a lighter weight to feel the contraction of the upper back and back shoulder muscles.
2. Try to avoid the legs and hips from participating in the force during the pull; always keep the knees slightly bent and the upper body angle should remain the same throughout the movement; the elbows should face the ceiling at the end of the pull, at the apex of the movement, Contract your shoulders and squeeze to fully contract the trapezius muscles to create muscle thickness.
3. If you are not careful in this training, it is easy to injure your waist and lower back, so you must keep your back tight during the entire lifting action, keep good control of the barbell, and be sure not to lift the barbell sharply or drop the bell suddenly.
4. The influence of the grip: the front grip is wide and the barbell can be lifted higher along the body, which can increase the thickness of the latissimus dorsi, trapezius and rhomboid muscles; the back grip can only be used to hold the barbell. When it comes to the height of the navel, it can better impact the lower back latissimus muscles, and the biceps also participate in it, which also disperses the strength of the back.