Barbell rowing!! Four essential actions for exercise on the back gif

Barbell rowing!! Four essential movements for exercise your back gif

Barbell rowing is one of the best back exercises in the gym!! Barbell rowing can stimulate the entire back muscles, and it also uses many parts to stabilize, such as legs, core, abdomen, and hands. Almost the whole body must participate!

The editor recommends the following five different barbell rowing:

I. Bend over the barbell rowing

The key points of action:

1. Hold the barbell with your palm down, bend your knees slightly, bend your body forward, keep your back straight until your back and the floor are almost parallel.

2. Keep your body fixed, exhale and pull up the barbell. Hold your elbows close to your body, and hold the barbell with your forearm. At the highest position of the movement contraction, tighten the back muscles and maintain your posture for a while.

3. Inhale and slowly restore the barbell to the starting position.

2. One-arm bent over long barbell rowing

Event key points:

1. Add a bell piece to one end of the barbell. Make sure that the other end of the barbell is at the corner of the wall, or use a heavy object to press against the other end so that it cannot move backwards.

2. Bend the body, keep the body parallel to the ground as much as possible, and keep the knee slightly bent.

3. Grasp the barbell with one hand at the bell piece and place the other hand on the knee.

4. Contract the elbows and pull the barbell until the bell piece touches the lower chest. Stay lifted and shrink your back Muscles, hold at the vertex of the movement for 1 second, inhale when pulling the barbell.

5. Slowly restore the barbell to the starting position to give the latitude-spider dorsi a good sense of stretching.

3. Bend over long barbell rowing with both arms

Similar to the single-arm long barbell rowing, the difference is that grab the barbell at the bell plate with both hands.

4. Beat the single-arm long barbell rowing

The key points of action:

1. Fix the barbell in a mine frame, or press it to the corner of the wall to avoid slipping. This section of yours is equipped with a bell piece of appropriate weight.

2. Stand next to the barbell and hold the lever with the hand close to the side of the barbell. Exercise force on the hips and legs and pull to the position where you stand.

3. Make knee bends, straighten your chest, and your hips backwards.

4. Scapula contracts, and elbows bends to slowly pull up the barbell.

5. After pausing for a while, return to the starting position.

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