Back muscle exercise: a collection of various rowing movements

Rowing occupies a major position in back muscle exercise!

When it comes to rowing! You may have tried various rowing training in the gym! But all the changes are all the same. All kinds of rowing are horizontal movement changes!

There are some small changes: such as grip distance, changes in grip, changes in body posture, and different use of equipment! These small changes will bring you a different experience

Today we will introduce to you the most common rowing movements! Let them Occasionally replace in your back training! Serving the muscles!

1. Barbell bent over rowing!

In rowing movements, barbell rowing should be your first choice because you can use larger weights. At the same time, your hips, knees and ankles need to be coordinated to build a stable platform to support you in rowing movements, so that your core strength can be improved!

In the starting position, make sure to straighten your chest, maintain a natural curve on your lower back, and push your butt and thighs back. Pull with your elbows Move the weight, pull up toward the lower abdomen or waistline. Squeeze the weight at the midpoint (vertex), and then let the weight fall slowly and controllly and return to the starting point.

Make sure to move the weight with muscles rather than inertia. Most people (especially newbies) will use too much weight and then use deception movements and inertia to move the barbell.

Grip changes: reverse grip, forward grip, wide grip, narrow grip, medium grip

2.Sitting and rowing:

Use sitting posture to fix your feet The advantage is that it can stabilize the lower plate, allowing you to pull up a larger weight! And there are many changes in the use of cables for movement!

Use a low-level steel cable rowing machine, select a horizontal bar, and the grip distance is slightly larger than the width of the trunk. The key points remain unchanged: pull the weight with the elbow, squeeze the shoulder blade backward at the midpoint, hold it for one second, and then return to the starting point.

Change: forward grip, reverse grip, opposite grip; (width, medium, narrow grip); V handle; D handle, horizontal bar

(Note: Follow the fitness bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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3. Reverse rowing

This action has always been ignored. Many people think this action is a bit simple, and it is used by beginners and overweight people to replace pull-ups! Actually, it is not!

Reverse rowing is different from barbell dumbbell bent over rowing. Reverse rowing will hardly put any pressure on your lower back! If you can do it well! You will feel a strong back feeling!

It can effectively develop the upper back. In addition to the benefits of rowing movements, it can also help you prepare for practicing pull-ups.

This action is like a reverse bench press. Use a forward grip or a reverse grip, hold the barbell bar, and the grip distance is based on your feeling. The position of the feet depends on your strength level

Variable movements: forward grip, reverse grip, wide grip narrow grip , place your feet on different angles on the ground, on the training bench, on the fitness ball

4. T-bar rowing:

T-bar rowing is similar to barbell rowing, but the weight running trajectory is a forward arc. Using a narrow grip can increase the movement amplitude and route of lifting the bell, which can better exercise the latissimum dorsi.

Posting one end of the barbell at the corner of the wall, place a V-bar below the bell rod. Stream above the barbell, and the standing position should Enable you toward the lower abdomen/waistline. Hold the handle, bend your knees slightly, straighten your chest, and maintain a natural curve on the lower back.

Inhale, use the contraction force of the back to lift the "T" bar between the chest and abdomen, stop for 2-3 seconds and squeeze the back, then exhale, hold the bar slowly and lower it to restore.

Change: wide grip, narrow grip, opposite grip, reverse grip, positive grip

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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5. Chest support rowing

There are many movements in this type: inclined board dumbbell rowing, fixed equipment rowing, prone flat rowing, etc.

The characteristics of these movements are to use support to support the torso, saving the pressure of supporting yourself! The pressure on the spine is very small! Using inclined boards can also prevent you from using inertia to move heavy objects. Let you The back muscles work better!

First adjust the chair to an appropriate height, below 45 degrees or parallel, and use dumbbells or barbells! Then cross the chair with both feet (stand in the middle of the chair), and put the lower half of the chest against the upper end of the chair.

Hold a dumbbell on both hands, confirm that the chest and soles are stable, and then row. At this time, the shoulders should be pressed down easily, feel the elbows to cause the back to contract, do not deliberately raise your head, which can easily form pressure on the cervical spine. Maintain the breathing rhythm during the process, especially when the chest is pressed, try not to hold your breath.

The most important thing is to focus on the back muscles, similar to the feeling of "squeezing with the back", and try to avoid lifting the weight with your hands

Various changes: forward and reverse grip (width, medium narrow grip distance), instrument changes: barbell dumbbells, fixed equipment

6. One-handed rowing movements!

One-handed rowing movements are essential! It can correct the imbalance of left and right muscle strength, and is also a very good core strength training (anti-rotation)

It includes single-arm dumbbells, ropes, T-bars, fixed equipment rowing and other one-handed actions! They are all the same!

Let’s take dumbbell rowing as an example:

What you need to do is to use three points of balance (support the hand, knees and side feet) to ensure that the spine is in a neutral position (not flexion, lateral flexion, rotation), and support the hand directly below the shoulder (not shrugging, The scapula does not protrude) Stabilize!

Action process: The trapezoidal muscles contract and the rhombus muscles retract the scapula back → the lats dorsi drive the humerus stretch → the biceps brachial muscles drive the elbows bend! Three parts are performed simultaneously! During the action, support the feet, kneel, and support the hands to build a stable platform. The lower dorsal abdomen tightens the torso to keep stable and not rotate, and flex!

These three steps are smooth and almost simultaneously. Do not freeze all movements and then move in sections. As soon as the shoulders are back, the elbows must immediately follow. Your palms should feel like a hook and just hang on it. The biceps should not feel too much pressure.

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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