Back muscle training: Alternate rowing!

Back muscle training: Alternate rowing!

Dumbell rowing is one of the most popular training moves in the gym. It can exercise our back muscles (latspis dorsi, trapezoidalis, rhombus muscles). The strong back muscles allow you to have an enviable inverted triangle figure!

Different from traditional dumbbell rowing! Today I will introduce you to a great rowing change: Alternate rowing! Add different training content to yours and make your muscles different A kind of experience and stimulation!

Alternating rowing has the advantages of unilateral training! It can help you improve the imbalance between the muscle strength on both sides! At the same time, because one hand is in a state of weight-bearing and stillness when one hand is exercised, this can help you increase the time of muscle under tension, and also challenge your core stability!

Movement demonstration:

The starting position is the same as traditional bent rowing! Bend at 70 degrees and use the hip joint Support the coach, and maintain the natural physiological curve of the spine!

1. Hold dumbbells or barbell pieces in both hands, and extend your arms naturally,

2. Keep your back straight, tighten your abdomen, and keep your torso stable. Pull up the dumbbells with one hand to the bottom of your abdomen. After about 1 second, slowly drop the dumbbells! Then change your other hand to row

Number of groups

Keep 3-4 groups, 8-10 times per group, and rest time 60-90 seconds.

Precautions

1. Keep the core muscles tight to maintain stable and neutral spine and do not stretch!

2. Do not shake or swing during the movement

3. It is recommended to choose a lighter weight than usual! Focus on maintaining muscle tension!