Back Muscle training method—Barbell How to do rowing? Barbell row This is one of the best exercises to increase the muscle mass of the back. The latissimus dorsi, teres major, rhomboids, and trapezius bear the main load. In addition, it exercises the biceps and straightens the spine under static stress. . The back is probably the most difficult part of the body to exercise. We must perform the exercises correctly, so we should pay attention to the exercise technique.
Latissimus dorsi
Teres major
Rhomboids
Trapezius
1. Starting position: Hold the barbell from above, slightly wider than shoulder width, slightly bend your thighs and tilt your body forward. The inclination should be Larger, the body is almost parallel to the ground, so the latissimus dorsi muscle will move more intensely, the arms are straight and the waist is bent.
2. Action skills: First inhale and exhale evenly, then tilt your body and grasp the barbell to the lower part of the abdomen (if you pull the barbell to the lower part of the chest, focus on exercising the upper part of the back muscles, that is, the teres major, rhomboids, and trapezius muscles and posterior deltoid muscles), try your best to pull your elbows and shoulders back and drive your shoulder blades, inhale and slowly return to the starting position. Focus on your lats as you perform the movement. You should feel how they move. Don't think of it as your hands. You only need them because they are lifting the barbell. Basic movement of shoulders and scapula, inhale smoothly downward, exhale strongly upward,
3. Common mistakes: If you bend your back, the latissimus dorsi muscle cannot contract normally, and the effect will be significantly reduced. When doing the snatch, do not straighten your body or bend your wrist, as this will reduce the effective amplitude.
