Strengthen the back shoulders: proneBarbellRow
The back of the shoulder is very important in bodybuilding training, but it is often ignored. If you want three-dimensional shoulders, you can't just look at the front, but also the back. Talent shows skills
Weak rear deltoid muscles will greatly reduce your posture, and will also lead to bad posture such as sloping shoulders and hunched back
At the same time, insufficient posterior shoulder muscle strength will also lead to imbalance of your shoulder muscles, resulting in limited range of motion and unstable shoulders. This is a hidden danger of training injuries
So, it is very important to balance the front and rear muscle strength and train the posterior shoulder muscles. Today I will introduce to you a great posterior shoulder training movement: prone rear shoulder row
As shown in the picture below Display:
Lie prone onOn a flat bench, use a wide grip to perform rowing movements
The wide grip movement will involve your posterior deltoid muscles more, because the angle of shoulder abduction increases and the latissimus dorsi is involved. It will be greatly reduced
The advantage of using a flat bench is that it prevents your body from shaking and prevents you from relying on external force. This reduces the possibility of cheating and borrowing money! Allows you to focus on muscle feeling
Since your body is lying directly on the chair, there is relatively less pressure on your lower back compared to ordinary bending movements.
The following are the essentials
1. Choose a flat bench, preferably a weight-lifting square training frame
2 .Lie down on the bench, keep your shoulder blades stable, and grasp the barbell with both hands
3. Activate your shoulders and pull up the barbell until your upper arms are parallel to or slightly above the surface of your torso, and let it rest for a moment. Seconds, squeeze your shoulders hard and feel the strong tension and tightness in the back of your shoulders
Then slowly lower the barbell and return to the starting position!
Notes:
Training Tips:
1. Keep your lower back stable and keep your chest firmly against Don't push your waist on the stool
2. When pulling up, pay attention to see that your forearm is perpendicular to the ground. If not, maybe you should adjust your grip
3 .You don’t need to pull back too hard with your hands. The main purpose is to feel the tension of the deltoid muscles on your shoulders. It is recommended that you hold the barbell tightly and stay at the top for a while