The trapezius muscle is an important muscle mass in the upper limbs of our body. Because of its unique position, it is important for trainers who want to exercise the trapezius muscle to find the right movements. Dumbbell This action of upright rowing can stimulate the trapezius muscles well and is a good shoulder training exercise. However, many trainers still don’t know exactly how to do this action. Today, let’s take a look at the detailed explanation of the dumbbell upright rowing action.
Detailed explanation of actions 1: Make preparations
Before we start doing it, we should choose dumbbells that suit our own weight. Do not use heavy dumbbells. The deformation of the movements is not standard and it is easy to damage the shoulders. Hold a dumbbell in each hand and remain upright, with your feet slightly wider than shoulder width apart. There is no need to turn your toes outward or inward. Tighten the core for better results. Just hang your arms naturally. They need to be placed in front of the body. Pay attention to the direction of the palms. The fists and eyes are facing each other and the palms are facing the thighs. This is the preparation action.
Detailed explanation of action 2: Pull the dumbbell up close to the body
After completing the preparatory movements, we need to pull the dumbbell up close to the body. Pay attention to the fact that it is close to the body and not at a distance. In this case, the shoulders will bear too much weight and may be easily injured. Use your elbow joint to drive the dumbbell upwards until the dumbbell reaches your chin. Note that your elbow is slightly higher than your forearm. When the dumbbell reaches the highest point, we need to stop for a while and then lower it in a controlled manner instead of suddenly releasing the force and repeat the exercise.
Detailed explanation of action three: Don’t shake your body
When we do the dumbbell upright rowing action, we must avoid shaking the body, especially to maintain the stability of the body and choose dumbbells of appropriate weight. Don't borrow force, which will greatly reduce the effectiveness of practice. When some trainers use too much force during practice, their upper body often shakes, and the effect is not very good. You don't need to do the exercises too fast. Exhale when you lift the dumbbell and inhale when you lower it.