The difference between forehand and backhand in barbell rowing lies in the different parts and ways of exercise.
Rowing in a standing posture with a curved grip is mainly aimed at the thickness (main) and width (secondary) of the upper back.
* * * Muscles: rhomboid, latissimus dorsi, teres, trapezius and infraspinatus. Standard posture: Stand with your feet apart, the distance can be narrower or shoulder-width (I am used to narrow distance, and Arnold also recommends narrow distance), and the knee joint is slightly flexed (never lock the joint, it will hurt). Hold your hands on the upper side of both ends of the barbell, slightly wider than your shoulders. Then lean forward until your upper body is parallel to the ground (is your inclination enough? ), the barbell should be perpendicular to the front of the calf, but don't touch it. Steady the upper body, pull the barbell up to the upper abdomen, and lift the elbow above the back. Stay for two or three seconds and then slowly recover. Keep your lower back straight during the whole process &; Don't bend! To avoid spinal injury.
The thickness (main) width (secondary) of the lower part of the middle part of the back is aligned with the stroke in a backward posture.
Unlike rowing with a barbell, this posture can better exercise the latissimus dorsi, which is difficult to practice at ordinary times. In the reverse grip, because the force on the biceps brachii will be used, it is not suitable to use large weight, which is easy to cause injury to the biceps brachii. But at the same time, in the reverse grip posture, in order not to increase the excessive pressure on the wrist, the grip distance will be narrower, which will make the elbow joints on both sides of the body tighter, thus tightening the lower latissimus dorsi and achieving better * * * effect. That's why some people think backhand rowing is better.
Barbell vertical rowing exercises mainly train the lateral deltoid and trapezius, but also the anterior deltoid, infraspinatus, supraspinatus and teres minor.
This action mainly trains the deltoid muscle when holding the barbell at a wide distance and the trapezius muscle when holding the barbell at a narrow distance. Barbell is close to the deltoid muscle and is the main part of physical training. When the barbell is lifted in an arc along the front side of the body, the front of the deltoid muscle and the front bundle of the deltoid muscle participate in the force. When the elbow is higher than the shoulder, the trapezius muscle will work.
The main point of barbell rowing is 1 Stand with your feet apart (just a little apart, the distance between your feet is obviously narrower than your shoulders), hold the barbell with a wider grip, bend your knees and lean forward until it is basically parallel to the ground.
Keep your back straight, lift your head forward, and hang the barbell under your body at the starting position.
2. Lift the barbell almost vertically to the upper abdomen with the power of latissimus dorsi (that is, look down at the lower abdomen when the arm is raised).
Note that it is best to completely touch the upper abdomen here, and don't go near it. In short, the closer, the better.
3. Put down the barbell in a controlled way, and so on.