Trapezoidal muscle exercise method: dumbbell upright rowing

Exercise method for trapezoid muscles: Dumbbell upright rowing

　　Wide-hold dumbbell upright rowing is a dumbbell form in the bodybuilding movement arsenal. It can be used to stimulate the upper part of trapezoid muscles, especially to strengthen the strength of the rotator cuff muscles. The rotator cuff muscles are composed of tendons of four muscles such as supraspina, infraspina, teres minor, subscapularis, and subscapularis. They tightly surround the shoulder joints, which play a great role in the movement and stability of the shoulder joints.

　　Advanced, hold dumbbells with both hands wide, and hold dumbbells on both sides of the front of the body, straighten the chest, and stretch back the shoulders. Raise the dumbbells to the height of the shoulders, the elbows are higher than the hand, and the peaks are retracted back to the initial position. Its substitute movement is used as a wide-hold barbell upright rowing.

1. Dumbbell upright rowing exercise area

　　　Exercise area: trapezoidal muscles and deltoid muscles on the shoulders.

　　　2. The key points of dumbbell upright rowing movements

　　The key points of action:

　　　Stand upright, straighten your chest, spread your shoulders back, spread your legs apart as wide as your hips, keep your torso straight, hold a dumbbell in front of your thighs, with your palm facing back. Bend and lift the elbow joint up to both sides, lift the dumbbell vertically to the height of your shoulder joint. Note that the elbow joint is slightly higher than the dumbbell. Stay at the apex of the movement for a few seconds, then slowly lower the dumbbell to return to the initial position. Repeat 8 to 12 times.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Trape muscles: heel lifting machine shrugging movement illustration tutorial

　　4 trapezoidal muscle training movements that make you look good in dressing

　　Movement postures and precautions for dumbbell training trapezoidal muscles

2 pages in total: Previous page 12 Next page