Recommended good back training movements: Prone flat barbell rowing

Recommended good back training movements: Prone flat barbell rowing

　　This is a horizontal back exercise! Mainly developing your upper back

　　This action has two benefits compared to ordinary rowing movements!

　　1. Because the plank support can lean against the chair, prevent your body from shaking, and avoid you from using external forces. It reduces the possibility of cheating and leveraging force! Let your back muscles contract more concentratedly!

　　2. Since the body is lying directly on the chair, compared with the lower back that requires the lower back to be responsible for stable movements such as bent over rowing, or dumbbell rowing with one hand, it can maintain spinal neutrality and relatively less pressure.

　　This is also the training of many Olympic weightlifters Action

　　Advantages: Reduce cheating. Pay more attention to the back and establish a connection between muscles and mind!

　　　Precautions

　　1. Always keep on top with a slight squeeze of the back muscles.

　　2. Do not rely on impulse to lift the weight! Pay attention to the contraction mass of the back muscles.

　　You can use kettlebells, dumbbells or barbells to perform movements. You can also use one hand to perform!

　　Weight selection: When you first try it, try to use a light weight of about 8-12rm!

　　When you perform for a while, add the weight to 4-6RM! But the premise is that your movements must be done well!

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　　Back training trilogy--help you to develop an inverted triangle as soon as possible