4 Common Errors in Barbell Rowing

If you are a person who loves fitness, you are definitely familiar with rowing. Rowing is a good way to train your back muscles, whether it is mechanical or Cable There are many kinds of rowing movements for dumbbell barbells.

　　There are hundreds of rowing postures, and the most classic one is bent over barbell rowing!

　　Barbell rowing is a good move, but many people make some mistakes when training. Not only is the effect low, but they are also prone to injury. Today I will introduce some common barbell rowing errors!

　　1. Stay away from the neutral position of the spine!

　　Barbell rowing can increase the strength and muscle mass of your back muscles, but the premise is When using the correct movements, if you use a bad posture, it will destroy your lower back. Do not round your back when rowing, or over-press your waist, or over-stretch your lower back. Both situations will cause the intervertebral discs in your lower back to cause injuries over time.

　　2. Incorrect grip!

　　When rowing, we usually use forward or reverse grip, but both have a prerequisite for holding it closed!

　　By surrounding your thumb and four fingers will allow you to hold it. If you hold tighter, the harder it is to shake the barbell. The tighter you hold, it will also attract more shoulder stabilization muscles to help you work!

　　3. Wrist flexion and extension

　　Keep your wrist locked while rowing, and the elbow to your wrist maintain a straight line perpendicular to the ground. If you find that your wrist cannot be locked, it may be because the weight is too heavy.

　　Some people will bend their wrists to pull up the weight at the end of the movement. This is considered a wrong behavior, which will increase the pressure on your wrists and cause the forearm to fail. Even more serious, it will also cause wrist injuries!

　　4. Elbows

　　Let your elbows back to the torso

　　The barbell should touch your lower chest and ensure that your elbows are facing the back of the body. At the same time, the shoulder joints should not be too abducted!

　　Imagine pulling with your elbows. Rowing is not a bilateral curl. Don’t just think about pulling it with your arms. Try to imagine that your elbows are carrying weight upwards, so that you can feel your back muscles exerting force. At the top of the movement, clamp the two shoulder blades and squeeze the back muscles hard!