The body row is one of the best exercises for upper body training. It is a horizontal pulling action that can exercise our entire back muscles (including the latissimus dorsi, trapezius, rhomboids, rear deltoid muscles) and the biceps at the same time. , forearms, grip strength, etc. are all great choices!
At the same time, bent over rowing is also a great challenge to our core strength! Because you need to activate your core muscles to maintain torso stability and maintain correct position while performing rowing movements!
If you want to perform bent over rowing well, it is very important to stabilize your lower back core! The best situation is to fully master the movement of the hip hinge, that is, learn the bent posture, so that your bent over rowing will become safer and more efficient
The movement of hip joint hinge is a relatively difficult movement and requires strong hip and knee cooperation. For general beginners It will be more difficult for scholars or trainers who are trying to cross the river by themselves to learn.
If this is the case for you, you can try another bent-over rowing movement, such as the Roman chair bent-over rowing!
Use the Roman chair to help you achieve a bent-over posture, and at the same time help you lock your lower body, making you more stable, and at the same time allowing you to train more lower back stabilizing muscles
< p>As for equipment, it is recommended that you choose a cable trainer. Compared with barbells and dumbbells, the cable trainer will be easier to operate in this actionAction process:
Choose a Roman chair, then lean over and lower the stuck height under the hip joint (the root of the thigh)
Sink your shoulders, retract slightly, retract your chin, and tighten your core muscles to keep your spine in a normal physiological arc. Viewed from the side: your ears, shoulders, hips, knees, and ankles are in a straight line. Straight line!
Grasp the cable, and then drive the back muscles to pull the handle above the abdomen (do not push the waist when pulling up), stay for a second, squeeze the shoulder blades, and then slowly return!
Notes:
1. Tighten your core, tighten your abdominal muscles, back muscles, tighten your buttocks, and maintain normal spine alignment to maintain stability
p>2. Don’t feel any pressure or soreness in your lower back. If so, you’re doing something wrong!
3. Choose the right weight to avoid forced movements. Compensation!