All-round stimulation - bent over barbell rowing variant

Fitnesses at average levels usually focus on bench press training and slacken in back training - never be such a person. This can cause physical imbalance or even injury. The purpose of this article is to give you a better understanding of the movements and variations of bent boating. Through these training, you can forge a strong back.

Classic bent boating

For classic bent boating, the distance between the two feet is about shoulder-width. Turn your palms Hold the barbell right under the barbell (the back of the hand is facing the body), with a medium width grip. Place the lever 6-10 inches from the calf on the ground. Lean forward, straighten your chest, keep your spine neutral, and do not raise your head. Lift your hips up and make your torso almost parallel to the ground. At this time, the calf is almost perpendicular to the ground. This posture is similar to the starting posture of the flexion and deadlift.

　　Rely on the slight stretch of the hip joint to grasp the barbell and straighten your arms. Start from this position and lift it through the movement of the elbows. Pull the barbell to the lower chest/upper abdomen. While flexing the elbow joint, shrink the shoulders and extend the shoulders back. At this time, you should focus on the middle back instead of the biceps.

　　Once the barbell touches the body, control the back and elbows to fully extend the barbell to the starting position. During the entire movement, the barbell is not placed on the ground, but hovering slightly above the ground.

　　When practicing bent over rowing, it is common Errors include:

　　1. Relying on the inertial lifting barbell on the upper side of the torso, using too heavy barbell will lead to more "swinging and leveraging force", which will cause the spine to lose its neutral position and extend the neck forward

　　2. Relying too much on the strength of the upper arm to make the elbows stretch out too wide, rather than appropriate elbow bent

　　3. Relying too much on the shoulder movement but not accompanied by the movement of the scapula

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Related recommendations:

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　　The lower back that must be practiced!

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