Barbell rowing Barbell rowing is one of the best movements. I believe some people are familiar with barbell rowing, and barbell rowing has many functions. At the same time, barbell rowing There are also a lot of things to pay attention to, such as how much weight is appropriate, and how much weight is good for barbell rowing. Some people still know. So, how much weight is suitable for ordinary people to do barbell rowing? Let’s take a look!
What is the appropriate weight for barbell rowing
The weight of the barbell row should be about the same as the weight of the bench press!
As the pectoralis major and latissimus dorsi, which are both trunk muscles, the development ratio of the front and back should be coordinated and balanced. Therefore, from the perspective of the weight used in training, generally if the development is relatively balanced, the weight used for barbell rowing should be the same as that of the bench. The pressing weight is about the same! Here, the barbell rowing technique mainly refers to the torso and the ground being about 70 degrees. You can feel in daily training whether the weight used for bench pressing and rowing should be roughly the same or similar. If the two movements are used There is a big difference in weight - if the difference is more than 20 kilograms, it will definitely mean that the development of your chest and back muscles will be unbalanced! You should pay attention to the movements using a lower weight, otherwise over time, the proportion of the front and rear of your body and trunk will be out of balance, and you will not Gives people a well-proportioned and toned body.
Where to practice barbell rowing
In the barbell rowing action, most of the back muscles are trained, the most important ones are the middle and lower trapezius muscles, rhomboids, latissimus dorsi muscles and rear deltoid muscles. It also stimulates many deep muscles. muscle. For those who want to increase the thickness of their back, rowing is one of the best training exercises.
While pulling the barbell backward, the trapezius muscle contracts, and the rhomboids also contract at the same time, causing our scapula to retract; the function of the posterior deltoid muscle is to extend our shoulder joint when it contracts; as for the back The latissimus is the active muscle in pulling movements of our upper limbs and has the function of pulling other people or objects closer to the body.
Barbell Rowing Essentials
1. Hold your hands in front of you, slightly wider than shoulder width, bend your knees slightly, and bend your back from the hips, keeping your body at about a 45-degree angle; hold the barbell in front of you, relax your arms naturally, droop and straighten, slightly lower than knee.
2. Tighten the shoulder blades, tighten the upper body, and use the strength of the latissimus dorsi to lift the barbell to the upper abdomen.
3. Pause for a moment, then slowly lower the bell and return to the starting position. At this point, completeinto the entire action.