When most people think of building as a stronger, stronger one body they think about it, add muscles on the chest, arms and shoulders, they also think of a handful of classical exercises, movements such as bench press and dead lifts, squats and curls and pull-ups. [19659005NatürlichistdasallesgroßartigabereslässteineÜbungausdiefürIhrWachstumundfürdieallgemeineGesundheitunddasGleichgewichtIhresTorsosentscheidendistDieseÜbungistdieHantelreiheundeineBewegungdieSieunbedingtinIhremKörperhabenmüssenTrainingsrepertoire
The dumbbell row is a basic exercise, which grabs serious meat on the back – and it's even more than that. It also helps to be bulletproof Your shoulders make up the back muscle, which is required to prevent your shoulders from rolling forward, when you get up. This is a common problem for lifters who often sit in bench presses. And it helps to strengthen the good principles of scapular retraction that occur when the shoulder blades are pressed. This is critical for both shoulder health and the ability to safely and properly execute pullups.
The key to making the best use of the dumbbell row: Do it right.
What's so special about Barbell Row?
The series is a staple in physique: you may already have some row variations, perhaps rows of dumbbells or rows of wires, but it's the row of dumbbells that may take your workout to the next level.
Start with the fact that in the barbell row, you can just be heavier than in most other rows because you use both arms (instead of one) to lift the barbell. The movement requires more muscle groups than most. Rows: A typical series attacks your lats and rhomboids and some shoulder stabilizer muscles: a row of dumbbells ensures a constant downward movement of the entire back which increases muscle load. You need to hold your upper body in place to make a dumbbell row, and an isometric challenge in which the spine-stabilizing muscles and lower leg muscles are attacked. Yes, that is a step backwards. It is also a whole body movement.
That's a lot for your training girder, though you'll want to be careful about how and when you pull the dumbbell. Do it at the beginning of your workout. If you concentrate on taxing such exercises in a muscular way, you would like to meet them early. Make this step your main focus when you train it, and try it at least twice a week.
The muscles that you work on when you put the dumbbell
The beauty of the dumbbell row is how many muscles are used for the move.The hallmark of every move is the lats (latissimus dorsi)), the large, fan-shaped muscles of your back that are the main extension of your upper arms: these are the two thick muscle plates that extend from below the shoulder blades to the lower back (and thoracolumbar fascia)
Dependent on how you use your elbows pulling your torso, you can adjust the emphasis on many other complementary muscles. Forearm muscles also support traction, as well as your brachial muscles, the muscles that lie under your biceps and flex the elbows.
An R A number of smaller stabilizing muscles are also involved in a series of dumbbells, including the major dura region, the posterior deltoids, and the tendons of your rotator cuff. Any exercise that uses these muscles safely is good; You want them strong to protect your shoulders from injury.
Finally, a number of lower back muscles, the righting spine, and the quadratus lumborum are trained. These muscles need to work overtime to make sure your spin stays in the right orientation. This is a highly integrated exercise with a lot of takeaway.
The basics of Barbell Row
Place a dumbbell in a rack with a medium weight. Grasp the bar with a handle, hands are about shoulder width apart. Bend your knees slightly and push the butt backwards. You move your upper body. The rod should rest under the thighs. Your hamstrings should be occupied and your core should be tight. Make sure your shoulders are at a higher level than your butt and your shins are perpendicular to the floor. This is the beginning.
Now squeeze your shoulder blades together. Then bend your shoulders and elbows, pull the bar up and back, and try to touch it with your upper body, just inches above your navel. Your elbows should maintain a 45-degree angle to the body, and you should mainly pull on the upper arm. Pause when the bar touches (or almost) your torso, then slowly return to the beginning. Remember to do 3 sets of 8 to 10 repetitions.
Three things to look out for when barbell rowing
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Hold your elbows (pretty)
Keep your elbows a few inches from your side, your shoulder works best if you have a specific position You should hold your upper arm at an angle of 20 to 45 degrees to the trunk to hold the rotator cuff muscles and hind legs in line and get valuable work.
Not Row High
One The most common mistake made in the series is to pull your elbows too far back in. Contrary to popular belief, you do not have to pull your elbows so high that they wind up higher than your torso, which is actually not good. [19659006IftheelbowsarehigherthanthetorsotheobPressthebrachialbone(humerus)intothecapsuleoftheshouldertothefrontRepeatthisrepeatedlyandyoucouldactuallymaketheshoulderjointlesstautTobeonthesafesiderowuntilyourelbowslineupwithyourtorsooratleast5cmbehindyou
Lock In Your Core
The row of dumbbells can put strain on the entire back. The integrity of the spine is the key, and you should always consider this when choosing your weight.
Use only as much weight as possible while maintaining a strong posture. This means that your back should be flat and not rounded forward. If your back spins forward, use too much weight.
Remember, your lower back is an important part of a barbell row, and the move also benefits. The stabilization work it gets is similar to the work it receives during a deadlift.
Your Ideal Hand Posture
There are two ways to grab the post while using dumbbell rows. You can use either the overhand grip as described above or an underhand grip.
Both styles have strengths and weaknesses: If you have problems with the front shoulder, you may find that the underhand grip, also known as a supinated grip, is a bit simpler and the overhand grip Owning Dumbbell Row First The supinated handle dumbbell row increases the involvement of the bicep, keeping the elbows closer to your upper body.The overhand grip has more benefits, although you train the hilt, back, and upper back more aggressively.
Barbell Row Variations
The classic row of barbell should i You do not have a place in your program, but that does not mean you can not mix it with some variations of the dumbbell row. Try these three moves; They help you to perfect your barbell technique and strengthen your back and your entire body in new ways.
Dead-Stop Pin Series
Pin rows in a rack can limit the range of motion so you can work in a position that you can own and offload your lower back. This gives you the opportunity to work on the groove technique and make sure your body position is clean while using heavier weights than you normally would.
To execute the dead-stop pin row, simply place a pin pair at knee height or higher and place the rod on the pins. Grab the pole and take a good row position. Make sure you support your core and push the butt back. Pull the rod away from the pins and towards your torso, just like a regular row of dumbbells, then lower them back onto the pins. Do 3 sets of 8 to 10 repetitions.
Hex Bar Row
The neutral handle of the hex bar is a great way to find the middle ground between the pronated and supinated handles. To make hexagonal bar rows, load a hex bar with weight and then position yourself in it. Grasp the handles, brace your core, and push the butt back while doing all the other steps you do with a row of dumbbells. Do 3 sets of 8 to 10 repetitions.
Inverted Barbell Row
The Inverted Barbell Row gives you the ability to focus on building a strong pull and reducing strain on the lower backrests to minimize. Do not underestimate it because it's body weight; it is harder than it looks. The best thing about the reverse row is that you can easily change the difficulty level. Place the pole higher in the rack to make it easier. Put it deeper in the rack for a bigger challenge.
To make the reverse dumbbell row, place a dumbbell in a rack, slide it underneath, and then grasp it with a handle. Your heels should be on the floor and your core and buttocks muscles should be compressed. Keep your entire body in a straight line and pull your upper body up to touch the bar with your lower rib cage.
Make 3 sets from 8 to 10.