Sitting in the row can exercise the whole back muscles, and also help to exercise the arm and shoulder muscles. Generally, rowing with narrow rope is a good way to increase the thickness of the back, mainly to exercise the latissimus dorsi in the middle.

Action essentials:

1. Sit up straight, step on the front pedal with your legs slightly bent, hold the triangular handle with both hands, stretch your arms forward, fix your waist and abdomen, hold your chest high and raise your head.

2. Pull the handle to the abdomen with the contraction force of the back muscles, and pull the shoulders and elbows back as far as possible until the handle touches the middle of the body. Keep the peak contraction 1-2 seconds, and squeeze the scapula together as much as possible to get the maximum stimulation.

3. Use the strength of latissimus dorsi to control the amplitude reduction, and pay attention to controlling the stretching speed during exercise. Too fast or too slow will affect the exercise effect.

Precautions:

1. When practicing, if the back is not straight enough, it will damage the spine. You should not move too fast and stretch too much to avoid injury. Keep the knee joint slightly bent to relieve the pressure on it and keep the body balanced.

Although you may think that leaning forward can increase the range of motion, keeping your trunk upright will cause more bombardment on your middle back than on your lower back and waist.

3. Keep the lower back slightly arched during exercise, otherwise the focus of exercise is the waist, which is easy to hurt the lower back.