Standing barbell rowing - creating thick shoulders

Standing barbell rowing is a great shoulder training exercise! And for novices, it is a shoulder training exercise that is not difficult to operate and convenient for beginners.

　It The characteristic is to use the "pull" movement direction to stimulate the shoulder muscles. You can exercise with W barbells, general long bars, dumbbells, and Smith machines.

　　　Standing rowing teaching

　　Main chain muscle groups: deltoid muscles, trapezoid muscles

　　Position

　　The feet are shoulder-width, straighten the torso, raise the head and chest, and hold the core muscles.

　　　Shoulder neck relax, tighten the shoulder blades, and shoulder-width. Some people will use wide or narrow grips, hold straight and grasp evenly Barbell.

　　Lift it up, feel the weight of the deltoid muscle, and then pull up the hand. During the process, open the elbow and pull the barbell to the height of your chin. At this time, the elbow may be higher than your shoulders.

　　Low down, slow down slightly, use the deltoid muscle to control the speed until the hand is straightened. You can try to imagine that there is an invisible line between the deltoid muscle and the trapezius muscle to pull, so that exerting force can effectively exercise the target muscle group.

Common errors

1. It may be because the weight is too heavy, so that the weight is only brute force on the hands, and the shoulders are not lifted, and it cannot be exercised indefinitely.

　　Or the weight exceeds the load, and even when the barbell is lowered, the body is dragged away, and the instantaneous gravity goes down, which can easily cause too much pressure on the back and easily cause damage.

　　2. Another situation is that some people may use the power of their wrists to make the barbell appear one high and one low after being lifted. Remember, your hands only need to be "hold" to ensure the bar. The bell will not fall in your hand, and you don’t need to be completely snatched. This will also help you to truly use your shoulders to "lift" the barbell.

　　The difference between wide grip and narrow grip - Recommended reading: The difference between upright rowing wide grip vs narrow grip! Who is better

　　All training is based on your ability, especially for shoulders with a small range and relatively fragile parts, the ultimate goal should be to train the feeling rather than blindly pursue weight!

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Related recommendations:

　　　Deltoid mid-branch exercise method: Single-arm dumbbell side lifting

　　　Dutbell side lifting Main exercise of deltoid mid-branch

　　Deltoid mid-branch exercise method, detailed tutorial on dumbbell upright rowing technology