Rear deltoid: wide grip row!
Sports training is always changing, and often you only need to make some subtle changes to the same training action to get a different experience! For example, changes in angles, changes in handles, changes in posture, etc.!
Today I will introduce to you how to row more specifically for the rear deltoid muscles!
The rear deltoid muscle has three main functions: Horizontal abduction, extension, and external rotation of the shoulder joint. It will be involved in all kinds of rowing and pull-downs we do for back training. It’s just that because of the specific angle, the dominance of the back muscles is often covered up!
But we can make some detailed changes to target your back shoulders: Use a wide grip or add elements of shoulder abduction
Compared with a narrow grip, a wide grip posture increases the angle of shoulder horizontal abduction and reduces the angle of shoulder extension. This will reduce the involvement of the latissimus dorsi, and at the same time, our upper back and posterior deltoid muscles will be strengthened!
Especially when you raise your elbow to be parallel to the ground, the deltoid muscle feels even stronger!
The following are demonstrations of seated rowing and bent-over rowing:
Wide-grip seated rowing:
Use a wide bar, on the machine, with your arms facingOpen both sides, the upper arms are parallel to the ground, the elbow joints are bent at 90 degrees, and then the handle is naturally grasped forward, using a wide grip. Then adjust the height of the seat so that the arms are parallel to the ground and the elbow joints cannot exceed the shoulders. And adjust the resistance to your own weight.
Action process:
1. Step on the ground with both feet, tighten your abdomen, lift your chest, sink your shoulders, and slightly retract your chin.
2. Contract the back shoulder, abduct the shoulder, and at the same time bend the elbow and pull up. Pull the handle back until the elbow joint is flush with the back, stay for a second, and then return forward until the arm is slightly bent. Don't relax completely, and control your movements to avoid injury.
During the completion of the movement, you must always keep your abdomen, shoulders down, and chest straight to avoid losing control of the shoulder blades when returning, and the upper arms tend to be parallel to the ground and not close to the body. Focus on the back of your shoulders and feel the slight soreness caused by muscle contraction.
Wide grip bent over row:
Different from traditional barbell rowing! Use a wide grip here and increase the angle of shoulder abduction (the angle between the elbow and the torso tends to 90 degrees) so that the rear deltoid muscles will be more involved!
Action process:
1. Stand with a wide stance, hold your hands one to two hands wider than your shoulders, and fully extend your arms. Bend your knees slightly
2. Bend your back from the hips, keeping the body at a 45-degree angle, and hold the bell in front of you, slightly lower than your knees
3. Tighten the entire upper body, behind the shoulder blades Pull your elbows together, lift the barbell to your upper abdomen, and feel the contraction of the upper back and back shoulder muscles.
4. Pause for a moment, then slowly lower the bell back to the starting position, avoiding the involvement of your legs and buttocks in exerting force; throughout the movement, always keep your knees slightly bent, and the angle of your upper body should also remain unchanged. repeat.