There are four kinds of grips in barbell rowing: narrow grip, middle grip, wide grip and parallel grip. Different grip distances and grip ways exercise different parts.
The focus of wide grip and parallel grip is the upper muscle group of latissimus dorsi;
The middle grip focuses on the upper and middle muscles of latissimus dorsi;
The narrow grip focuses on the middle and lower muscles of latissimus dorsi.
There are two main ways to practice rowing with dumbbells: holding the bell with both hands and holding the bell with one hand.
One-handed dumbbell rowing has different postures according to habits and conditions.
One is to hold the bell in one hand and put the other hand on the knee;
The other is holding a bell, with one leg upright, and the other leg and hand kneeling on the stool. The latter one-legged and one-handed rowing can better concentrate the strength of latissimus dorsi and reduce the burden of leg and back muscles, so bodybuilders mostly use this method again.
There is also a dumbbell rowing posture, which is done on the upper inclined plate and is mostly used by women.
Action decomposition
Let's take barbell rowing as an example. In order to facilitate beginners to better grasp the essentials of action, the complete action of rowing is explained in three steps.
Step 1: inhale, straighten your arms and pull the bar back to the front and lower end of your calf;
Step 2: With the help of the contraction force of latissimus dorsi, bend your elbow and lift the bar up along your calf to your knee.
Step 3: Continue to lift the bar to the upper thigh with the strength of latissimus dorsi, while the chest is slightly stiff. Finally, restore the exhalation. In the process of weight reduction, we must use the control of latissimus dorsi to slowly put down the barbell until the arms and shoulders are completely relaxed and the latissimus dorsi is fully extended.
In the process of lifting the bell, beginners need to pay attention to three points:
First, the upper body is always chest, abdomen and waist, and it is not allowed to bow back and waist.
Second, the barbell lifting route is not vertical.
Third, don't use inertia when lifting the bell. When the bar is lifted to the lower abdomen, it should be pulled to the chest position and then put down vertically.
The barbell bends down to increase the thickness of the upper back.
So far, this part of the standard training plan focuses on a special aspect of the target muscle group, and alternately uses two similar training methods to effectively aim at the target area. But think about it carefully: sometimes a kind of training, with a little change, can impact a certain part of the body in a completely different way. Now we will show you how to row with a curved barbell to increase the thickness of the upper back. Simply changing the grip, bending over and paddling can change the back from exercising to exercising the upper back.
The front barbell rowing is mainly to exercise the muscles of the upper back, and the back barbell rowing can better exercise the lower part of latissimus dorsi, which is more difficult to practice. The development degree of the lower part of latissimus dorsi affects the shape of your whole back to a certain extent, so increasing the action of holding the barbell on your back (rowing with the barbell on your back and pulling it down at the height of your back) will make your back develop more comprehensively.
Bow and row (hold)
In this action, the following two situations will occur when using the forward grip method:
(1) The distance between elbows is wider than that in the reverse grip.
(2) The barbell can be lifted higher along the body. These two factors can increase the thickness of upper latissimus dorsi, trapezius and rhomboid muscles.
Bow and row (reverse grip)
Although the position of the hand has not changed, the distance between the elbows is much closer than before. In the reverse grip, the barbell can also be raised to the height of the navel along the natural path. This deformation can better affect the lower latissimus dorsi.
? Speaking of back training, in addition to pull-ups, many people also think of the action of barbell bending over and paddling. Bowing and rowing with a barbell is an action aimed at training the thickness of the back, and it is also a complicated action, which is not as simple as it seems. So instead of getting started directly, it is better to get to know it first. Even if you have started to use this action, there will still be a series of problems. Today, we will analyze the action of barbell bending over and paddling.
The barbell bends down and strokes, which is irreplaceable.
? Some people will use similar movements instead of barbells to bend over and stroke, such as T-bar stroke and gantry stroke. Although these movements are easier to master than the barbell, they cannot be compared with the barbell:
Can better develop physical coordination ability; Bowing and rowing with a barbell is a veritable compound action, and almost all muscles of the upper and lower limbs are responsible for exerting force, supporting and stabilizing. Not only do you exercise your back muscles, but you can also develop some muscles that are responsible for stability, so as to exercise your coordination ability.
Can better exercise the stability of hip joint extension; Hip stretching is a very common and practical action, which has its place in life and fitness. Good hip stretching ability and its stability can effectively prevent the injury of body parts, especially the waist. Squat and hard pull both need good hip expansion ability, but they are both dynamic, while barbell bending and rowing is a static hip expansion action, which can better exercise the stability of hip expansion. Therefore, mastering the barbell and bending over to paddle can also make your hard pull make greater progress!
More weight can be used; Since it is a full-body compound action, the weight that can be used is definitely greater. Although "borrowing" is not respected in bodybuilding training, the training purpose of compound movements itself is not just bodybuilding muscles. In addition to training muscles, it is also responsible for training explosive power and overall coordination, and training explosive power is inseparable from the development of overall coordination ability and heavy weight training.
? It's just that some people are not suitable for bending down and paddling with barbells, so they use other movements instead:
(1) People with lumbar diseases, such as lumbar muscle strain;
② Hip stretching ability is not enough for tilting and paddling;
(3) I didn't learn the back force.
For the time being, these people can be replaced by relatively isolated actions to achieve safe and effective results.
? You can't feel your back when the barbell bends down.
? Many people can't feel their backs when rowing with a barbell bent down, or they can only feel the stimulation of the upper trapezius muscle, which means that you have no strength, or your posture is wrong, or you haven't reached that level.
? Biceps brachii borrows power; Borrowing biceps brachii is a common mistake, because biceps brachii is also directly involved in rowing. However, there are two main reasons why biceps brachii borrows power:
1. The grip is too tight.
② Elbow joint is the main force source.
Solution:
The first point is to use the booster belt. Don't hold on to it when there is no booster belt. Hook your four fingers.
The second point is to tie a heavy object (mineral water or dumbbell) behind the humerus and do rowing action to feel the feeling of the humerus moving backwards.
? Body borrowing; Some people always like to swing up and down when rowing. When they swing upward, the upward inertia of their bodies will pull up the barbell, which will reduce the stimulation to the target muscles and make their backs feel lost easily, so they should be fixed when rowing. However, it is understandable that the body has a little leverage when breaking through the heavy weight, but don't shake it too much to avoid causing waist discomfort.
? The flexion angle of hip joint is too large; That is, if the body is lifted too high, it is easy to shrug, which makes the upper part of trapezius muscle stimulate more and the back stimulate less. But because everyone's situation is different, we won't force our bodies to be parallel to the ground, which is unrealistic. The deeper the body leans, the greater the requirement for hip extension and the greater the pressure on the waist. However, the higher the body is lifted, the more obvious the shrug phenomenon will be. To balance the relationship between the two, on the one hand, we should control the direction of the lower back force, on the other hand, we should choose the depth of bending according to the adaptability of the body, generally reaching an angle of 15-20 degrees with the ground. If the waist feels uncomfortable at the corresponding depth, there are two solutions. ② If the center of gravity moves forward, it can be placed on the toes, but it needs enough stability to reduce the pressure on the waist.
The barbell is pulled too high; Some people will pull the barbell to the upper abdomen or even the chest when rowing with a barbell, which will make the non-target muscles such as the upper part of trapezius muscle, the posterior bundle of deltoid muscle and biceps brachii bear more force and make the back fail to achieve the proper stimulation effect. The correct position of the barbell should be the lower abdomen.
? Insufficient muscle development; If you are a novice or a person with a bad back, it is really difficult to find the feeling of your back. On the one hand, you don't have a good grasp, on the other hand, the lack of back width leads to insufficient squeezing feeling. It is recommended to exercise the width of the back first. Of course, the power of paddling should also be found, and relatively isolated movements should be used.