< p>If you are a person who loves fitness, you are definitely no stranger to rowing. Rowing is a good way to train back muscles, whether it is mechanical, cable or dumbbellbarbellThere are many types of rowing movements.
There are hundreds of rowing postures, among which the most classic is the bent over barbell rowing!
Barbell rowing is a good exercise, but many people make some mistakes when training. Not only is the effect low, but it is also prone to the risk of injury
Today I will introduce to you a few A common barbell row mistake!
1. The spine is far from the neutral position!
Barbell rows can increase the strength and muscle mass of your back muscles, but only if you use the correct When moving, if you use bad posture it will destroy your lower back. Don't round your back when rowing, and don't arch your waist too much and overextend your lower back. Both situations can cause the intervertebral discs in your lower back to be squeezed, which can lead to injury over time.
2. Incorrect grip!
When performing barbell rows, we generally use an overhand grip or an underhand grip, but both have a prerequisite for a closed grip!
Wrapping your thumbs and four fingers around the barbell will make you grip the barbell tighter. The tighter your grip, the less likely it is to let the barbell wobble. The tighter your grip, the more shoulder stabilizing muscles will be recruited to help. You work!
3. Wrist flexion and extension
Keep your wrists locked while rowing, and keep your elbows and wrists in a straight line perpendicular to the ground. If you find that your wrists cannot be locked, it may mean that the weight is too heavy.
Some people will bend their wrists to pull up the weight at the end of the movement. This is a wrong behavior, which will greatly increase the pressure on your wrists, cause forearm failure, and more seriously, it will cause wrist joint injuries
4. Elbow
Align your elbows Pull the barbell to the back of your torso
The barbell should touch your lower chest, and make sure your elbows are facing behind your body, and your shoulder joints should not be too abducted.
Imagine using it! Elbow pulls and rowing are not bicep curls. Don't just think about pulling it with your arms. Try to imagine that your elbows are carrying weight upwards, so that you can feel the force of your back muscles. Clamp the top two shoulder blades and squeeze the back muscles!