Barbell rowing Barbell rowing is a very good exercise. Of course, there are many functions and benefits of barbell rowing, and there are also many things to pay attention to in barbell rowing, such as movements. Essentially, some people still know how to do barbell rowing correctly. So, what is the most correct barbell rowing technique? Let’s take a look at the essentials of action!
Barbell Rowing Essentials
1. Hold your hands in front of you, slightly wider than shoulder width, bend your knees slightly, and bend your back from the hips, keeping your body at about a 45-degree angle; hold the barbell in front of you, relax your arms naturally, droop and straighten, slightly lower than knee.
2. Tighten the shoulder blades, tighten the upper body, and use the strength of the latissimus dorsi to lift the barbell to the upper abdomen.
3. Pause for a moment, then slowly lower the bell and return to the starting position. At this point, complete the entire movement.
Tips for barbell rowing
1. If you can't find the feeling of exerting force in your latissimus dorsi at the beginning of training, it is often because your arms are borrowing too much force. Therefore, it is recommended that you don't put too much weight on it at the beginning, and use a small weight first to find the feeling, even with an empty bar. In order to avoid borrowing too much force from your arms, you can "hook" the barbell with your hands instead of holding the barbell. This is a technique.
2. When your latissimus dorsi contracts, your chest muscles should relax. So, in order to feel the strength of the latissimus dorsi, when the barbell is raised to the highest point, your chest muscles should be straightened out and opened. When doing this movement, when you reach the highest point, consciously raise your chest and contract your shoulder blades at the same time, which will strengthen your back. The feeling of exerting force in the latissimus.
3. The body angle varies from person to person. I generally use a 45-degree angle. If the body is lying too low, the pressure on the waist is too great, and if the body is standing too straight, the trapezius muscles will use too much force.
4. Remember, you don’t lift the barbell straight up and down. Instead, you pull the barbell along your thighs toward your abdomen.
5. When practicing, focus on the latissimus dorsi and experience the strength of the latissimus dorsi. If you don’t know the location of the latissimus dorsi, please look at the picture below:
6. When lifting the barbell, focus on your elbows, not your wrists. What does it mean? That is to say, the latissimus dorsi drives the upper arm to move with the shoulder as the axis, and the forearm only plays the role of connecting the barbell. You can imagine the forearm as a rope, it just hangs the barbell.Therefore, when lifting the barbell, the elbows must be pushed back hard, so that the latissimus dorsi can be contracted and the wrists can go naturally.