Bent-overBarbellRow has always been a trump card in back training! He helps us build strong back muscles and a steely core!
Bent-over rowing can exercise our entire back muscles, and it also requires strong spinal stability to support the movements of the upper limbs! It can be said that one fish eats many!
There are many variations of barbell rowing, including changes in grip distance, grip method, leaning angle, etc.! Subtle differences will have different emphasis
The most common changes are wide grip and narrow grip!
What is the difference between the two?
Let’s first take a look at the movements of the respective joints in wide-grip and narrow-grip rowing!
Wide grip: The main joint movements involved are: shoulder horizontal abduction, elbow flexion!
Narrow grip: The main joint movements involved are: shoulder extension, elbow flexion!
The main muscle groups involved in shoulder horizontal abduction are: middle and lower trapezius, rhomboids, and posterior deltoid muscles!
The main muscle groups involved in shoulder extension are: latissimus dorsi, rhomboids, and posterior deltoid muscles!
From here we can see that after changing the grip distance, the way our joints move has also changed!
If the narrow grip is changed to a wide grip: shoulder The movement begins with shoulder extension (lats) as the dominant movement and gradually shifts to shoulder horizontal abduction (trapezius rhomboids) as the dominant movement!
Wide grip movements will increase the angle of shoulder abduction (the angle between the upper arm and the torso), shifting the center of action from the latissimus dorsi to the upper back (trapezius rhomboids)
Although the rear deltoid muscles are working in the same way, the method is different!
The wide-grip bent-over row focuses more on the mid-back, while the narrow-grip bent-over row focuses more on the lats!
However, although the narrow grip can train the latissimus dorsi muscles more, it is still a little worse than the vertical pulling (pull-ups and pull-downs)! Because during the shoulder extension process, the latissimus dorsi muscle is never able to move in its full range, which is why everyone suggests that if you focus on the latissimus dorsi muscle, the vertical pulling action is more suitable for you!
Final suggestion: Bent-over rowing is absolutely classic for back muscle training. Different changes will allow you to involve different muscles, in addition to wide grip and narrow grip. , the backhand barbell row is also a good choice, it will make your biceps stronger!