How about the bent-over barbell row?

In this age where looks are everything, pursuing a good figure is no longer just a topic among women. In order to make themselves more manly, men have also started to exercise in groups of three or five, hoping to have a body of strong muscles. There is an exercise that can effectively help men who are exercising, and that is the prone barbell rowing. This kind of exercise can not only effectively exercise the muscle groups in our arms, but also enhance our cardiopulmonary capacity.

Barbell rowing action essentials:

1. Stand with your hands in a wide grip, slightly wider than your shoulders, and your arms fully extended; bend your knees slightly, bend your back from the hips, and keep your body at a 45-degree angle; hold the bell in front of your body, slightly below your knees.

2. Tighten your shoulder blades, tense your entire upper body, and lift the barbell to your upper abdomen.

3. Pause for a moment, then slowly lower the bell back to the starting position; repeat the above steps until you complete a set of training.

Barbell bent-over rowing techniques and precautions:

1. When trying this method for the first time, use a slightly lighter weight and lift slowly to feel the contraction of the upper back and rear shoulder muscles.

2. When pulling, try to avoid involving your legs and hips in the force; during the entire movement, always keep your knees slightly bent and the angle of your upper body should remain unchanged; at the end of the pull, your elbows should be facing the ceiling. At the top of the movement, contract your shoulders and squeeze to fully contract the trapezius muscles to build muscle thickness.

3. If you are not careful during this exercise, it is easy to injure your waist and lower back, so keep your back tight throughout the entire lifting movement and maintain good control of the barbell. Be sure not to lift the barbell too hard or lower it suddenly.

4. Influence of grip method: The wide grip of the overhand grip can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboid muscles; the close grip of the underhand grip can only lift the barbell to the height of the navel, but can better impact the lower latissimus dorsi, and the biceps are also involved, thus dispersing the strength of the back.

Taking this as an example, there are many other exercises that can train local muscles, such as sit-ups, push-ups, towel rowing, etc., which can help us keep fit. It is worth mentioning that boys who are just starting to do fitness should not do too high-intensity exercises. They should increase the training intensity little by little from the beginning to avoid injury.