Deltoid back-beam rowing: 2 rowing variations!

Deltoid Bound: Wide-holding rowing!

　　　Sports training is always varied. Often, only minor changes are required for the same training movement, and you will get a different experience! For example, changes in angles, changes in handles, changes in position, etc. Today I will introduce to you how to row more for the deltoid Bound!

　　The deltoid Bound has three main functions: horizontal abduction, stretching, and external rotation of the shoulder joint. In the various rowing of our back practice, he will participate in pull-down, but because of the specific angle and the dorsal muscle dominance, he often Covered!

　　But we can use some details to target your back shoulder more: use wide grip or add abductive elements of shoulder

　　Compared with narrow grip, wide grip posture increases the horizontal abduction angle of shoulder and reduces the angle of shoulder extension, which will reduce the participation of the latissimus dorsi. At the same time, the posterior deltoid bundle of our upper back will be strengthened!

　　Especially when the elbow is raised to parallel the ground, the deltoid feels stronger!

　The following are demonstrations of rowing in sitting positions and bent over rowing: 　　Wide grip rowing position:

　　Use a wide bar, on the instrument, open both arms to both sides, the upper arm is parallel to the ground, the elbow joint is bent to 90 degrees, and then grip the handle naturally forward and adopt a wide grip distance. Then adjust the height of the seat, the arms tend to be parallel to the ground, and the elbow joint cannot exceed the shoulder. And adjust the resistance to the weight that suits you.

　　Action process:

　　1. Step on the ground with both feet, tighten the abdomen, straighten the chest, sink the shoulders, and slightly retract the jaw.

　　2. Retract the back shoulder and abduct the shoulders at the same time, and pull the handle backward Return to the elbow joint and back, stay for a second, then restore forward to the slightly bent arm, do not relax completely, and control the movements to avoid injury.

　　As the movement is completed, you must always keep your abdomen tightening, shoulders sinking, and chest straightening to avoid losing control during restoration, and the upper arm tends to be parallel to the ground and cannot be close to the body. Focus on the back of the shoulders and experience the slight soreness of muscle contraction.

　　Wide grip bent over rowing:

　　What I want to introduce today is to row with prone wide distance barbell! (Barbell Lying Rear Delt Row)

　　Different from traditional barbell rowing! A wide grip distance is used here, and the angle of shoulder abduction is increased (the angle between the elbow and the trunk tends to be 90 degrees). In this way, the back of the deltoid muscle will be more involved!

　　Action process:

　　1. Stand with both hands straight and hold the grip distance one to two positions wider than the shoulder, and the arms are completely straightened and bent the knees slightly

　　2. Bend the back from the hips, keep the body at a 45-degree angle and hold the bell in front of the body, slightly lower than the knees

　　3. Tighten the entire upper body, pull the elbows back to the elbows, lift the barbell to the upper abdomen, and feel the contraction of the upper back and back shoulder muscle groups.

　　4. Pause for a moment, then slowly get off the bell and return to the starting position to avoid the force involved in the exertion of force; during the entire movement, always keep the knee slightly bent, and the angle of the upper body should also remain unchanged. Repeat.