Everyone is familiar with the bent-over barbell rowing. The bent-over barbell rowing is a common movement in daily life. In the process of practicing the bent-over barbell rowing, you must first understand the essentials and precautions of the bent-over barbell rowing. Only by doing this can you better practice bent over barbell rowing. So what’s the best way to do bent over barbell rowing? If you are not sure, you can come and take a look.
Essentials of the bent over barbell row
1. Hold the barbell with both hands, slightly bend your knees, and bend your upper body forward until it is almost touching the ground Parallel while keeping your back straight. Let your arms hang naturally and look forward. This is the starting position of the movement.
2. Contract your back muscles, lift the barbell in a rowing motion, and exhale at the same time. Keep your elbows close to your sides.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
Where can the bent over barbell row be exercised?
This action is a relatively comprehensive action that can effectively exercise our arm muscles, leg muscles, low back muscles and buttock muscles. This is mainly because our arms are always bearing weight, so the stimulating effect on the arm muscles is particularly obvious. The leg muscles have a stretching effect on the legs because our bodies need to stand upright all the time. The muscles of the lower back require tolerance because our backs must be kept as straight as possible. The buttocks have an upward upward effect when we bend over, so we can also exercise.
Precautions for bent over barbell rowing
When doing this exercise, the momentum of our hands should be as small as possible, and although there is a certain sense of tightness in the hind legs, But if you can keep your body on a horizontal plane, you can also get some relief from your legs. When training, everyone should also pay attention to the pressure on the knees, because there will be pressure on the knees from the body. When rowing, we must pay attention to every position of the trunk, and try not to move too far forward during rowing. But don't bend too much, try to be around the knees, and start from the knees. We can also stretch the waist slightly during the movement. During the lifting process, the position of the arms is very important.