What are the ways to do prone barbell rowing?

There are many different ways to row a boat. In ancient times, people usually used double oars to row a boat, and there were no modern electrical appliances. Modern people, whether they are taking a boat or going on an outing, like to do it with their own hands. So let me tell you what are the steps of prone barbell rowing? It will also allow friends who want to row a boat by themselves to learn more about it, so that they won’t be confused and don’t know what to do in front of the boat.

Let’s take the barbell rowing as an example. In order to help beginners better grasp the key points of the movement, the complete rowing action is explained in three steps.

Step 1: Inhale, pull the horizontal bar backward to the front lower end of the calf with straight arms;

Step 2: Use the strength of the latissimus dorsi to bend your elbows and lift the bar along your calves to your knees;

Step 3: Continue to use the strength of your latissimus dorsi to lift the horizontal bar to your upper thighs while slightly lifting your chest. Finally, return to the original position and exhale. During the recovery process, you must use the control of the latissimus dorsi to slowly lower the barbell along the original path until your arms and shoulders are completely relaxed and the latissimus dorsi is fully stretched.

When lifting the bar and exerting force, there are three points that beginners should pay attention to: First, always keep your chest up, abdomen in, and waist tight, and do not arch your back or relax your waist. Second, the barbell lifting path is not vertical. Third, do not rely on inertia when lifting the bell. When the horizontal bar is raised to the lower abdomen, it needs to be pulled to the chest level, and then lowered vertically.

Bent-over barbell row to increase upper back thickness

So far, the standard training protocol for this section has been to focus on one specific aspect of the target muscle group and to alternate between two similar training methods to effectively target the target area. But think about it: Sometimes a training exercise, with just a slight variation, can impact a part of the body in a completely different way than it did before. Now we're going to show you how to use the bent-over barbell row to add thickness to your upper back. The bent-over row can go from working the middle back to working the upper back with a simple change of grip.

Bent-over row (overhand grip)

In this movement, using the pronated grip can lead to two situations:

(1) The distance between the elbows should be wider than when using the reverse grip.

(2) Ability to lift the barbell higher along the body. Both of these factors can increase the thickness of the upper lats, middle trapezius, and rhomboids.

Bent-over row (reverse grip)

Although the position of the hands remains the same, the distance between the elbows is much closer than when using the pronated grip. It is also possible to raise the barbell to the height of your belly button along its natural path using the reverse grip. This variation better impacts the lower lats.

In fact, the biggest feature of rowing is that it can exercise your arm strength. It is a great pleasure to exercise your body while enjoying it. Therefore, whether you go out for a picnic alone or go out to play with your family, you can do it yourself. Not only can you enjoy the happiness of "doing it yourself and having enough food and clothing", but you can also communicate with your family and spend a happy trip in joy.