1, training the whole back muscles.
Your upper back muscle group is the active muscle of the bar stroke, which is mainly responsible for producing movements. The trapezius, rhomboid and deltoid muscles of latissimus dorsi all participate in a lot of exercise. At the same time, your lower back is also working hard. Strong isometric contraction maintains the stability and neutrality of the spine and avoids the damage of the intervertebral disc, although it is different from the working form of the upper back muscles.
2. Improve your hard drawing level
Hard pulling and bending are hip hinge movements. The most common difficulty in hard pulling is near the knee. When you row with a barbell, your inclination angle is just around this position. In most failed hard pull attempts, it is stuck in the knee, or the weight is too important to have enough core strength to stabilize the body.
Imagine: Bend over and row a boat. If you remove the upward pull of the upper limbs, this is a position where you stop in the middle of the hard pull, so bending over and rowing with a barbell is definitely helpful for your hard pull.
3. Improve your core stability.
Barbell rowing can help you build a strong core, because you need to activate your core muscles to maintain the stability of the trunk and maintain the correct position, while rowing.
Barbell rowing will teach your core muscles to work together under pressure to keep your spine neutral and your hips in the right position. If your core is insufficient and your spine can't keep the correct arrangement, there is no stable platform to support you to finish the stroke again.
4. Barbell rowing is a great back shoulder and biceps training.
Most people choose to do too many isolated actions when training the posterior bundle of deltoid muscle and biceps. In fact, this is not very efficient.
Multi-joint barbell rowing can load more loads than single movements (anti-flying, double-headed bending), and at the same time increase the coordination ability between muscles, make your muscles more functional and train more efficiently.
What muscles do barbell rowing exercise?
1, upper back
In fact, barbell rowing can exercise muscles in many parts of our body, of which the upper back is a very important part. Although most beginners feel that their arms and shoulders are exerting strength when doing this action, it is not their arms and shoulders that really exercise in rowing. In the process of rowing with barbells, our backs should be parallel to the ground, so we should use our back muscles to pull the weight so that the barbells can touch the lower chest, so that the training can achieve the effect. At the same time, trapezius, latissimus dorsi, diamond machine and some small muscles of the upper back will also follow the movement, so this action is still very effective for training this part of the upper back.
2. Lower back
During this exercise, everyone's next generation should also keep the spine neutral and natural, because everyone knows that gravity will bend everyone's back, so in order to avoid the injury of lumbar intervertebral disc, everyone should keep the spine neutral and natural, so that the next generation can get exercise, and to some extent, defying gravity.
3. Abdomen
In fact, in the process of doing this exercise, you can also exercise the abdominal muscles, and you can also assist the movement of the forearm to stabilize the whole body.
How to do barbell rowing
Starting posture: bend over and stretch your hips, hold the barbell with both hands slightly wider than the shoulder width, bend your knees slightly forward, and the trunk is about 70 degrees from the ground, so that the latissimus dorsi will move more violently, with your arms straight and your waist bent.
Action skills: inhale evenly first, then lean over and grasp the barbell to the lower part of the abdomen (if you pull the barbell to the lower part of the chest, you should focus on exercising the upper part of the back muscles, namely teres major, rhomboid, trapezius and deltoid), exhale, and try your best to pull back the scapula, contract the latissimus dorsi, inhale, and slowly withdraw to the starting position.