Sitting posture wide-holding rowing - Wide-holding rope rowing GIF teaching illustration

Wide-holding sitting posture rowing

　　Sitting rowing is one of the best movements for people who think of training the back muscles!

　　Often people practice sitting posture rowing with narrower grips, which has good stimulation for latissimus dorsi and trapezoidalis rhombus.

　　But if you think your back shoulder is weak and your back is not thick enough, you may need to try the wide grip technique!

　　Because this movement can better train the back shoulder and trapezoidalis. Deltoid back bundle Located on the back of the shoulder, it is very important for the modification of the shape of the arm and the stability of the shoulder joint.

　　Preparation process:

　　When sitting on the instrument, open the arms to both sides, bend the elbow joint to 90 degrees, and then naturally grasp the handle (wide rod) forward, adopt a wide grip. 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. Sit smoothly on the seat, with your feet firmly on the ground. Tighten your abdomen, straighten your chest, sink your shoulders, and slightly retract your jaw.

　　2. The back of the shoulder blade leads to pull the elbow back and pull the handle back, pull the handle back to the elbow joint and back, stay for a second, and then restore forward to slightly bent your arms. Do not relax completely. The movement should be controlled to avoid injury.

　　At the process of completing the movement, always keep the abdomen, heavy shoulders, and straighten your chest to avoid restoring. When the scapula loses control, 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 feeling of muscle contraction and swelling.

　　Repeat for each set 12-15 times, then rest for about 1 minute, and then do the next set. Complete 3-4 sets of each training.

　　Tip: To get the strongest stimulation, try to focus on expanding your elbows outward when pulling the weight to the face, and every time ( Reps) The end of the movement must squeeze your shoulder blades.

　　　Guess points:

　　1. Do not shake your body. When pulling up, tighten your waist and abdomen and try not to shake to maintain balance.

　　2. Note: When pulling up, do not clamp your arms with your arms. There should be a distance. There should be a movement to fully extend your back shoulders back. Pull the upper arm upward at the highest possible position.

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