The barbell is a very good equipment, and the barbell is also a very common equipment. I believe many people are familiar with the barbell. Of course, the function of the barbell is similar to It has many uses, and there are many movements that require the use of a barbell. There are still people who know how to do bent over rowing with a bell. So, what is the correct posture for barbell bent over rowing? Let’s take a look.
Correct posture for barbell bent over rowing
1. Stand in a wide stance, hold your hands slightly wider than shoulder width, 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 briefly, then slowly lower the bell and return to the starting position; repeat the above actions until a set of training is completed.
Precautions for barbell bent over rowing
1. This is the first time you try this method. 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 using your legs and buttocks to exert force; throughout the movement, always keep your knees slightly bent, and the angle of your upper body should remain unchanged; at the end of the lift, your elbows should be facing the ceiling, and your 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.
4. The impact of grip: a wide overhand grip can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboids; a close underhand grip can only The barbell can be raised to the height of the navel, but it can better impact the lower latissimus dorsi, and the biceps are also involved, thus dispersing the strength of the back.
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