10 details you must pay attention to when doing barbell rowing

　　Barbell rowing is the trump card exercise for back training. If you want to have an inverted triangle back, barbell rowing is a training you absolutely cannot miss. However, it is not easy to complete a perfect barbell row. You need to do a lot of details. Barbell Row Main exercise Our back muscles (latissimus dorsi, trapezius, rhomboids, teres major), posterior deltoid muscles and elbow flexors. Flexing the hips and knees to keep the trunk stable during the load-bearing process requires a certain degree of body stabilization ability. In particular, the ankle, knee, hip and other joints must have a harmonious combination, so that you can perform well in the movement.

　　action specifications

　　Stand with your feet shoulder-width apart, hips flexed, knees slightly bent, and lean over (70-90 degrees). The entire back should be kept flat and the lower back must be straight. Grasp the barbell with your hands slightly wider than shoulder width, and align your body with the center of the barbell.

　　Pull the barbell toward your navel. When pulling up, pay attention to the contraction of your back. Then make a pulling motion with your hands until the barbell touches your navel. When returning to the starting position, feel the opening in your back, and then release your hands.

　　10 details you should pay attention to

　　1. For the trunk part, do not arch your back, hunch your back, or have your lower back not straight, which will cause your back to bear excessive pressure, which will affect your lower back in the long run. healthy。

　　2. The stability of the lower limbs and core muscles is the basis for maintaining posture. If your body control ability is not yet at a certain level, start with other movements, such as inclined plank rowing.

　　3. In addition to keeping the torso flat, the front angle of the body is also the key to the movement. Imagine being too upright and it becomes a shrug exercise. If you want more stimulation, it is best to bend your body at an angle that is more parallel to the ground.

　　4. There is another detail hidden in your wrist. Because the action direction is to "pull", the strength of the hands will definitely be used. Some people may use their wrists inadvertently, but after practicing, their arms will feel the most.

　　5. To ensure that you can really train your back, it is recommended that you fix your wrists during practice, imagine that your elbow is a horizontal line, parallel to the body, and drive it backwards, and focus on the back muscles and pay more attention to the body's reaction.

　　6. If possible, I hope you can find a mirror to observe your actions. Make sure the lower back, ankles, knees, and hip joints are in stable and correct positions.

　　7. If you find that the weight used will deform the movements, then change to a lighter weight, or add more lower back training to your plan.

　　8. Usually changing the hand grip, spacing and trunk forward angle will cause different levels of stimulation to the back. In particular, some people use an underhand grip when doing barbell rows.

　　9. In fact, the difference between the overhand grip and the underhand grip emphasizes slightly different contractile muscle groups. An overhand grip will emphasize the contraction of the rhomboids and lower trapezius muscles, while an underhand grip will strengthen the upper trapezius and biceps muscles.

　　10. Barbell rowing is a multi-joint training action. In addition to the target muscle groups, it also requires the stability of the trunk. Novices or people with poor body control can try to practice with dumbbells or empty bars, or it is better to have professionals assist or guide them.