Most people tend not to look very much at their backs until the day they abandon them, and they are forced to lie on a wooden floor for hours. Even regular athletes will generally focus on more glamorous muscles and take the opportunity to address the stress and stress that a deskbound lifestyle can have on their backs. The problem? Her shoulders are turning inside, resulting in tight chest muscles and a stiff neck.
This often results in lower back weakness that causes pain and discomfort at best, risking serious injury in the worst case – and only worsens the problem. Endless push exercises increase the strain on the chest and shoulders.
The solution is obvious: put more emphasis on your back training. Come forward, the bent series.
Your back muscles are the main beneficiaries of the stooped row, and as they increase in strength, your posture also improves, so you will not yield so much. The direct stimulation of your lats, traps, rhomboids and rotator cuffs works wonders for your body. Stronger back with better posture ̵
If you're obsessive about bench press, you should also find that adding to your weight training helps balance your upper body muscles – bench press focuses on chest muscles and shoulders, unlike the back-building series.
Bentover Row Technique
The shape is of great importance to the bent row, and the best way to ensure that you do not get sloppy is choosing the right amount of weight. Slow, controlled movements are far more valuable than carrying and winding an enormous weight throughout the store.
When you have loaded your barbell, spread your shoulders apart. Bend your knees and lean forward from the waist. The knees should be bent, but the back remains straight and the neck is aligned with the spine. Grasp the bar with your hands (only with your palms facing downwards), just slightly wider than shoulder width and let hang with straight arms.
Attach your core and squeeze your shoulders to row the weight until it touches your sternum. Then slowly lower again. There is a repetition. Shoot with a light weight for four sets of eight to ten repetitions.
Tips for curved row form
Once you've prepared for the move, lean forward a little and hold your hand – remember to pull your elbows behind you not to pull the pole up.
Pausing at the Top
Most trainers will tell you that if you can not stop at the top of each repetition, you have chosen a weight that is also too big heavy. Touch the bar with your sternum, pause and squeeze your shoulder blades together at the top of each repetition. You will build a better attitude this way.
Turning the handle more heavily strains your lats and lower traps.
Dumbbell Role Series
A great variation of the Dodged series is to use the dumbbell for a range of dumbbells: if you use two weights, a bit more coordination is required And, more importantly, you no longer have to rely on the stronger side of your body for the entire series. Instead, you can balance your powers on each side. Start with the dumbbells just below your knees and let your wrists turn naturally as you move.
Single arm dumbbell row
This beginner row aims at one arm on one arm time and is a good springboard for the full bent row, if you have to struggle with the exercise d kneel on a bench, hold a dumbbell in the left hand and let it hang straight down, with the palm inside. Row the dumbbell upwards, push in the scapula, then slowly lower it. Do all repetitions on one arm and then switch to the other side.
Once you've gotten to know the one-arm row of dumbbells on a bench, you can increase the movement difficulties by supporting your body in a gym ball instead. This unstable surface encourages your core muscle to hold steady as you complete the movement, which should give you a stronger base when trying the barbell version.
Inclined row with dumbbell
If you want to make sure that you do not round your back during the rows, try this variant. Set the bench at an angle of 45 °, place the chest on it and hold a dumbbell in each hand. Let the weights fall to the ground. Row the weights up to the chest, squeeze the shoulder blades together and then lower them again. Make sure your chest stays in contact with the bench so that your torso stays in the right position.
This hardness takes the standard barbell row has its name from Glenn Pendlay, the weightlifting trainer who has championed it. With the Pendlay range, bend down so that your back is parallel to the floor, and lower the dumbbell to the floor with each repetition. Otherwise, the shape points are the same – overhand grip, squeezed shoulders at the top of the section, core strained. You must reduce the weight you use with the Pendlay range, as the barbell must be raised with each repetition.
This special variant is named after the British bodybuilding icon Dorian Yates. The six-time Mr Olympia has been known for possessing an impressive, domineering back and features that largely match his twist in the classic, cross-over range. Keep your back straight and take a more upright posture. The upper body is at an angle of 30-45 ° to the ground. Continue with the latch toward your abdominal muscles and stay at the top of the movement to push your lats. This variant is also suitable for the activation of the middle lower trap – crucial for an improved posture.
This movement uses lighter weights, but creates a strong backbone of the shoulder blades (the action of contracting the shoulder blades). Keep your elbows slightly bent and lift the weights straight up to chest height without moving your upper body.
Single Arm Dumbbell Row
If you (a) really want to aim lats with your ranks and (b) look like a legend in the gym, try the one arm dumbbell row. You need a loaded barbell and a bit of space, but people will be impressed and copy you in no time, so they will not abuse the space you claim. Stand to the side of the dumbbell and bend down to grab one end near the plate. Stay in the normal bending position, roll up one end of the dumbbell and lower it slowly.