But that doesn't mean that barbell practice without back movement. Using barbells can also stimulate latissimus dorsi very well. Below I will list three movements that can effectively exercise back muscles by using barbells.
Action 1: T-stroke
T-stroke is very convenient to do, and it won't make your arm feel very stressed and uncomfortable. At the same time, it can stimulate your back muscles well, even if you practice with a lot of weight.
The principle of T-bar rowing is to remove the barbell pieces on one side, find a place to fix them, and just grab the upper end of the barbell bar with barbell pieces with both hands. Note that the diameter of the barbell piece should not be too large.
We can find something to fix one end or lean it against the wall.
T-paddle makes us stand more straight. During the movement, tighten the scapula, pull one end of the barbell upward until it touches the pectoral muscle, and the upper body can lie prone at an angle of about 45 degrees with the ground.
This action focuses on the lower part of trapezius muscle, clamping the scapula, thus driving the action and stimulating the back.
G-string rowing actually evolved from barbell rowing.
Next, I will continue to write Action 2: The barbell stroke is more difficult than the last action, because the strength of the arm will be tested during exercise. If the load is too heavy, the biceps brachii can't bear the pressure, which will also lead to action failure.
Many bodybuilders still like this action, because barbell rowing can effectively exercise your latissimus dorsi, trapezius, rhomboid, lower back and many small muscles in your back.
When rowing barbells, we can usually hold them forward or backward, and we must hold them tightly. The tighter we hold it, the more stable the barbell piece will be, and it will not shake easily.
The upper limbs are bent at 45 degrees to the ground, and the back is vertical and stable. The waist can't bow, and the waist can't sink. Grab the barbell with both hands, about 20 cm wider than the shoulder.
When pull-ups, press elbows backwards and tighten shoulder blades. Repeat this action. It is best to do at least 10- 15 movements every exercise, and you can do 4 groups to ensure that you can effectively exercise your back.
Action 3: Hard pull of barbell
"Hard pull" is often called the king of action. Like squat, it has an unshakable position in the field of fitness. People are in awe of hard drawing, and they can also see the Excellence of hard drawing.
There are many ways to hold the barbell hard, such as holding the barbell with both hands, holding it with both hands, locking it, and holding it with both hands (that is, holding it with one hand and the other hand). There seems to be no difference, but the gap is very obvious.
Some people pull hard and their palms or fingers will hurt. Everyone's strength is different, so you must choose the grip that suits you.
Many athletes like to lock, because it will be tighter. The so-called lock grip means that four fingers surround the barbell and wrap the thumb, but it may cause thumb pain.
When you are not sure about your favorite grip, you can try every position.
Action process: spread your feet shoulder-width, hold one side of the barbell with both hands, and spread your knees and soles slightly outward in a figure of eight. Pull up the barbell and straighten your waist, but don't hold your head up and chest out, which will lead to excessive extension of the lumbar spine and damage the lumbar spine.
The action should tighten the back, reach the peak of contraction when the force point is on the back, and keep the posture for 2 seconds to effectively stimulate the back.
The above three movements are very beneficial to exercise back muscles. I hope I can help you. I like it.