Too wide grip strength is mainly deltoid posterior bundle. This is about barbell and dumbbell rowing for back muscle training.
When rowing with barbells, we must pay attention to:
1: Take the barbell in the squat, put down the barbell in the squat, and pay attention to protect the lumbar spine to avoid injury.
2. Must have enough grip strength.
3. The leg strength is stable.
4. The waist and abdomen strength can maintain the standard bending posture and can lock the lumbar spine.
5. Actively tighten back muscles, passively drive arms, and reduce excessive participation of arms.
6. Do it slowly, absolutely control, and contract at the peak.
7: Combine breathing, inhale and exhale, and don't hold your breath.
If you can't control it, the weight is too large, and the waist and legs can't maintain a stable bending posture. You must stop it immediately and it will be damaged.
Barbell rowing is a demanding and difficult action. If your auxiliary strength is insufficient, your physical stability, coordination and control are insufficient, you'd better change your action training.
Barbell rowing is not only divided into width, but also forehand grip and backhand grip. General experts prefer the backhand grip with the palm forward, which is convenient for the elbow to tighten the body and reduce the pressure on the wrist. However, beginners should use it with caution, which may easily lead to biceps exertion or even strain.
Dorian Yates, the six-time Olympic champion, is said to have broken his biceps while rowing a 240-kilogram barbell, and later returned to forehand rowing.
Of course, his training is very limited and he is also the champion with the most injuries. Top competitive bodybuilders can't compare with ordinary people.
Barbell rowing requires high physical comprehensive ability and muscle auxiliary ability, so it is suggested that beginners start training with one-handed dumbbell rowing.
One-handed dumbbell rowing can keep your body stable with a flat stool. Kneel on a stool, supported by one arm. Hold the dumbbell with your other hand. Inhale, stretch, put down and fully stretch your back. Exhale and pull up the dumbbell. Keep your arms as close to your body as possible and pull the dumbbell under your ribs.
1: Be sure to tuck in your abdomen and lock your waist, and don't stoop.
2. Keep your body stable and don't shake up and down to borrow money.
3: First close the shoulder blades and contract the back muscles to prevent the arm from overexertion.
4. Dumbbells can be heavier according to the grip strength when the waist position can be guaranteed.
If there is no flat stool at home, you can hold the fixed place with your hands, lunge steadily, keep your waist position and pull up the dumbbell.
It is suggested that the standard can be completed more than ten times before considering increasing the weight.
One-handed dumbbell rowing can relieve the pressure on the waist to a great extent, and the arm can help support and make up for the shortcomings of insufficient waist strength and stability. You can choose heavier dumbbells appropriately.
To increase muscle strength, it is necessary to increase the training weight. For friends with certain training experience, when rowing with one-handed dumbbells, you can start with half the weight of barbells. For example, if you row with a barbell of 100 kg, you should start rowing with a dumbbell of 50 kg with one hand, and you should be able to row with a dumbbell of more than 70 ~ 80 kg with one hand.
Note that only people with enough training experience can use heavy weight training relatively when their grip strength is enough and their waist and abdomen can be locked.
For beginners, it's better to be honest, first make the body posture standard, improve the strength of auxiliary muscle groups, and then consider the weight problem.