Some people are still familiar with the bent-over barbell rowing. Of course, the bent-over barbell rowing has many functions, but the bent-over barbell rowing There are a lot of things to pay attention to. I believe some people still know where to do the bent over barbell rowing exercise. So, which muscles does the bent over barbell row work? Mainly the back muscles. Let’s take a look!
Which muscles do the bent over barbell row work?
In the bent-over barbell rowing movement, most of the back muscles are trained, the most important ones are the middle and lower trapezius muscles, rhomboids, latissimus dorsi muscles and rear deltoid muscles. It also stimulates many muscles. Deep muscles. For those who want to increase the thickness of their back, rowing is one of the best training exercises.
While pulling the barbell backward, the trapezius muscle contracts, and the rhomboids also contract at the same time, causing our scapula to retract; the function of the posterior deltoid muscle is to extend our shoulder joint when it contracts; as for the back The latissimus is the active muscle in pulling movements of our upper limbs and has the function of pulling other people or objects closer to the body.
Essentials of bent over barbell rowing movements
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 bent over barbell 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 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 lift, 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.
4. The influence of grip: the overhand grip is wide and canLifting the barbell higher along the body can increase the thickness of the upper latissimus dorsi, middle trapezius, and rhomboids; a short underhand grip can only lift the barbell to the height of the navel, but it can better impact the lower back The latissimus and biceps muscles are also involved and therefore the force on the back is also dispersed.
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