< strong>Want strong back muscles! Rowing is a must!
Rowing movements can train our entire back muscles. At the same time, we can change the focus of the exercise by changing the grip method and grip distance!
Today I will introduce to you a very good back training menu to help you build a thick back!
Four actions in total! Two hands and two one hand, single-handed training can help you improve the imbalance between the left and right, increase the range of motion, and improve core stability! At the same time, through some small changes, our entire back muscles can be exercised!
Action 1: Wide-grip reverse rowing
Reverse Rowing is an easily overlooked exercise, but it is very effective for back exercise! Unlike barbell dumbbell bent over rows, reverse rows put virtually no pressure on your lower back!
Using a wide grip will increase the angle of shoulder abduction, allowing your upper back (trapezius, rhomboids, and posterior deltoid muscles to better participate in the work)
Reverse When rowing, the lower the height of the horizontal bar, the more difficult it is. You can adjust it freely.Adjust the difficulty and consider loading weights at the same time! Raise your feet to increase the difficulty
Action 4: One-arm dumbbell row
The arms are close to the body, mainly for shoulder extension, and the latissimus dorsi is dominant!
Keep your feet shoulder-width apart, knees slightly bent, and your torso as parallel to the ground as possible, keeping your back flat. Then pick up the dumbbell and let your right hand hang easily below.
The latissimus dorsi muscle drives the humerus to extend while flexing the elbow and pulling it up! When the dumbbells move closer to the body, feel the back muscles tighten for two seconds; during playback, feel the back muscles being slowly stretched to maintain tension.
Action 3: Narrow-grip seated rowing
Seated rowing is one of the best options for building a thick back! Using a narrow grip primarily involves a shoulder extension movement that allows your lats to take over
A few common mistakes with seated rowing are choosing a weight that is too heavy, hunching over, and lifting when Shrug, etc.
You should keep your thoracic spine straight, your shoulders down, and your torso stable.!
Action 3: Single-arm T-bar elbow-open rowing
It also increases the range of shoulder abduction and targets the trapezius and rhomboids
Remove one side of the barbell and fix it!
Stand with your feet crossed, sit your hips back (bend your hips) and lean down, keeping your spine neutral, hold one end of the barbell, and place your other hand on your knee.
Activate the back muscles to drive the scapula backward, then lift the elbow and pull the barbell to the side of the body. Hold the top of the movement for 1 second and then slowly return the barbell to the starting position!
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