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Master the barbell exercise form for a larger, stronger back



The barbell series is a basic prerequisite for training, which can contribute to building a super-strong back. Are you sure you are doing the exercise correctly?

You should not be content with anything else for this movement. Perfect form – especially because it is such a simple and basic exercise that should serve as the central element of your exercise plan. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and Associated Fitness Editor Brett Williams guide you through the intricacies of the Barbell series, keeping you safe from the bad habits that keep you from taking advantage of your fitness potential. Their positioning, posture and hand posture are crucial for recruiting the right muscles. So let's break down everything you need to know.

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Eb says: In general, the barbell row is taught an overhand grip – and overall, there's nothing wrong with that you can and should use both handles and even play with a mixed grip as soon as you are very experienced.

However, the underhand grip is the best way to make the move, especially when you start, mainly because you have more The Dual Effect: You can use your weapons more aggressively overall, and because you can recruit biceps and lats at the same time, you can also move more weight. Also, do not consider the health benefits for the shoulder: If you If you do not exercise by hand, you can not rotate your shoulders.

No Rocking

Eb says: The only thing you'll often see on barbell rows: people who rock through the upper body and at the waist. They consume a lot of weight, more than you would on most rows, so there is a tendency to do that.

But you want to avoid that. This stone emphasizes your lats and rhomboids, the muscle groups that you want to propel in the barbell row. You'll need to use less weight to keep your upper body still, but you'll get better training and you'll protect your lower back in the long run.

Move on

Eb says: A key idea during the barbell row: Continue to pull upwards. You will see that some people (and this is similar to the stone) finish each repetition of the series by bumping their chest towards the bar.

Work only to bring the rod to your chest. Keep your upper body as calm as possible and continue to pull your upper arms backwards until the bar reaches your chest. Work hard to make the row steady and even, not jerky.

Careful with weight and weight

Eb says: Yes, the barbell row is a train that can be used to make a lot of weight someday. Overall, this will be your heaviest variant of the series. But do not be too crazy and try to charge 315 pounds and do 3 to 4 repetitions.

If you make too much weight here, it will be very easy to use a bad rocking technique that could ruin your lower back. A good sweet spot for repetitions in the barbell row: 8 to 10 repetitions.

Want to master more moves? Take a look at our entire Form Check series.


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