What muscles should I exercise when I bent over the barbell

Barbell bent over rowing is a good move. I believe some people still know that barbell bent over rowing, and the barbell bent over rowing is also good. There are some special things to pay attention to. So, where is barbell bent over rowing exercise? Let’s take a look together.

What muscles are barbell bent over rowing exercise? The target muscle group is the back muscle group. Secondly, there are certain stimulations for biceps, pectoralis major, gluteus major, etc.

There are different ways to hold barbell bent over rowing: narrow grip, middle grip, wide grip and clasp, as well as reverse grip and positive grip. According to different grip methods , The parts of the stimulated are different. Let’s take a look at which muscles are stimulated in different grip positions.

　　Grasp - upper muscles of lats dorsi

　　Grasp and hold the straight bar and bend over to row mainly to exercise the upper muscles of lats dorsi.

　　Initial action: Put one end of the horizontal bar on a bar, leave one end empty, and press against the corner of the wall or press it with a heavy object.

　　Action process: ride across the horizontal bar, face the heavy end, stand on the mattress, bend the knees slightly, move the hips back, hold the bar one front and one back, hold the bar close to the bar. Contract the lats dorsi, flex the elbow to pull the heavy end of the bar close to the sternum. Stay for a second, try to tighten the lats dorsi, the lats dorsi and the upper muscles tight Tension. Relax the latsimus dorsi and let the heavy end of the barbell slowly fall.

　　Wide grip-on both sides of the latsimus dorsi

　　Wide grip-on the straight bar bent over rowing mainly exercises both sides of the latsimus dorsi, which is very effective for the width of the developed latsimus dorsi.

　　Initiation: Open feet and shoulders are painful, bend over and hold the barbell, and the distance between hands is 1.5-2 times the width of the shoulders,.

　　Action process: Straighten the waist and back, tighten the abdomen. Tighten the muscles of both arms, use the latsimus dorsi to exert force, lift the barbell to the lower abdomen, pause for a moment for 1-2 seconds, feel the latsimus dorsi tighten, and then relax and slowly lower the barbell.

　　Middle grip-on middle and upper latissimus dorsi

The middle grip is similar to the wide grip, but the distance between the barbells with both hands is different, which is generally shoulder-width. The key part of this grip is the upper muscles of the lats dorsi.

Narrow grip - the middle and lower muscles of the lats dorsi

The narrow grip is also similar to the middle and wide grip. The only difference is the distance between the two hands, which is generally narrower than the width of the shoulder, or both hands are clasped together. This grip is mainly to stimulate the middle and lower muscles of the lats dorsi.

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