Barbell bent over row: Detailed tutorial on barbell bent over rowing movement
Barbell Bent-over Row Mainly exercises the middle latissimus dorsi muscles and is the best way to increase the thickness of the latissimus dorsi muscles. Therefore, it is the most common and popular back exercise. Latissimus muscle building training. Many athletes and fitness enthusiasts use hundreds of kilograms of barbells for bent-over rowing exercises.
Target muscle groups:Middle (medial) latissimus dorsi, teres major
Action essentials:
1. Stand in a wide stance, hold your hands slightly wider than your shoulders, and fully extend your arms; bend your knees slightly, bend your back from the hips, and keep your body at a 45-degree angle; hold the bell in front of you, slightly Below the knee.
2. Tighten your shoulder blades, tighten your entire upper body, and lift the barbell to your upper abdomen.
3. Pause for a moment, then slowly lower the bell and return to the starting position; repeat the above actions until a set of training is completed.
Note:
1. When trying this method for the first time, use a slightly lighter weight to slowly lift and feel the contraction of the upper back and back shoulder muscles.
2. When lifting, try to avoid involving the legs and buttocks in exerting force; throughout the movement, always keep the knees slightly bent, and the angle of the upper body should also remain unchanged; at the end of the lifting, the elbows should be facing the ceiling, and the elbows should be facing the ceiling during the movement. At the top, contract your shoulders and squeeze to fully contract the trapezius muscles to build muscle thickness.
3. If you are not careful with this exercise, you can easily injure your waist and lower back. Therefore, you must keep your back tight during the entire lifting movement and maintain good control over the barbell. Be sure not to lift the barbell suddenly or The bell rang suddenly.
