The shadow of the ace - the alternative action of pull-ups: reverse rowing

Can't pull-ups be done? Try reverse rowing

　　A good physique requires balanced development of the chest and back.

　　The back muscle group is a muscle that we cannot see in the mirror, but it does not mean that we can ignore it. In addition to maintaining the torso and protecting the spine, the back muscle also has the function of balancing the chest muscles.

　　The most typical example of chest and back imbalance is a chest-bearing hunchback!

　　Exercising back muscles can generally meet the needs of the back muscles through pull-ups, pulley pull-down, body rowing and other training movements.

　　However, although there are many movements for back training, it is actually However, there are their own difficulty in execution. For example, pulley pulleys should be pulled in front of or behind the neck, and the methods are different; body rowing requires stability of hip, knee, and ankle joints, and not everyone can do it.

　　Among them, pull-ups, as the king of back training, are a very high-demand action!

　　And pull-ups require relatively high grip strength and forearm strength. If there is not enough muscle strength, it is not easy to send the whole body up, let alone feel the contraction of the back muscles! Especially for female friends or beginners, these actions will be relatively good. Tough questions.

　　Students who can't do pull-ups? What to do?

　　A perfect alternative action: reverse rowing is your best choice!

　　Reverse rowing

　　Use barbell and squat rack (or Smith machine) to train. It also bears your own weight, but it can reduce the burden on the lower back. Use more movements of back clips of the scapula to help you feel the contraction of the back muscles.

　　Position

　　First, adjust the height of the barbell to a position near the "hip". After confirming that the slot is fixed, you can lie under the barbell Square. Then, grab the barbell slightly wider with your hands, and the nipple falls straight under the barbell. The toes are facing upwards and the heels are on the ground, tighten the abdomen and buttocks, and try to be straight in line with the shoulders, back, hips, and legs to keep the torso stable.

　　When pulling up, first move and fix the shoulder joints, put the back (scapula clip), then pull the hands (keep the elbows slightly inwardly), feel the muscles tightening on the back. After letting the chest close to the barbell, use the back strength to control the downward speed, feel the muscles on the back being stretched until the hands are straightened.

Related recommendations:

Sitting rowing -Sitting rowing illustrations and dumbbell bent over rowing movements

Barbell bent over rowing: Detailed explanation of barbell bent over rowing movements

　　Detailed explanation of T-bar rowing techniques, good methods for latissimus dorsi

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