Ah, the work on the lats.
Ma when you do a barbell row - the barbell rowing - nice load, testosterone skyrockets. THE earnings they are not counted. your back improves in definition.
Index
How to row with a barbell
The step by step process is simple, but pay attention to the details.
1 - position of the feet shoulder-width apart, barbell on the ground on the median of the foot
2 - bend your torso to 90 degrees or so, and grab the barbell. The knees are not fully extended.
3 - bring the barbell with a sharp tear towards - if not “inside” - your sternum, making it take a vertical path. The elbows will be brought up, and should not move away from the body.
4 - bring the bar back to the ground (or right to the ground, if you are using large enough discs). The descent must be controlled, YOU MUST NOT ABSOLUTELY let yourself be dragged down by the weight.
The muscles involved
The beauty of barbell row is that, yes, directly stimulates backbones, trapezius, rhomboid and rotator cuffs; but when you start to load, it requires the stabilization work of numerous other muscle groups: legs, buttocks, core.
The downside is that if your technique isn't taken care of enough, or you're putting too much weight on the bar, your biceps will take over too much of the movement.
The grip in the barbell rowing machine
The way of hold the barbell to perform the barbell row it is directly related to the work you are doing.
- if you want to develop your backbones with direct work, I recommend one pinch (made with three fingers) property, with hands wider than shoulders (if mobility allows it, and with non-maximal loads, you can exaggerate the opening: the working angle affects the muscle fibers involved)
- if you use the oarsman like detachment accessory, I recommend that you work with the same grip you use for the deadlift
- you can also use the supine grip. It will help keep your elbows close to your body, but will involve your biceps more (which, theoretically, you don't want)
Four ways to cow the row
You got carried away by the records, and the load is too heavy. He goes back a little – unload – and works on the technique and the force.
A warning: a hint of rebound can help. But just a hint.
2 - You are not at 90 °
Or, better said: above the 45 ° inclination of the torso, you are wasting your time.
Can't you row with your torso at 90 degrees? I tell you why: you have to work the core.
3 - Shoot out the elbows
The elbows out move the movement of the bar forward. The lumbar not thank. The rowing must follow a perfectly vertical trajectory. Change your grip (tighten it).
4 - Curved back and neck that doesn't know where to go
These are no-nos. If you are unable to maintain a natural back, it means that you have to work with lower loads… Or leave the exercise alone. And the neck? Must follow a neutral line with the back. The trick is to look at the floor about five feet away from you, and to "double chin".
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