Some people are still very familiar with the standing barbell rowing. Of course, there are many benefits of the standing barbell rowing, but there are also the particularities of the standing barbell rowing. There are quite a few, but I believe someone still knows how to do the standing barbell row. So, what are the essentials of the standing barbell row? Let’s take a look below!
Essentials of standing barbell rowing movements
Posture: Feet shoulder-width apart, torso straight, head raised, chest raised, and core muscles contracted. Relax your shoulders and neck, tighten your shoulder blades, and keep your hands shoulder-width apart. Some people use a wide or narrow grip) with an overhand, even grip on the bar.
Lifting: Feel the deltoid muscles lifting the weight, and then pull up with your hands. During the exercise, open your elbows and lift the barbell to chin height. At this time, your elbows may be higher than your shoulders.
Lower down: Slow down slightly and use your deltoid muscles to control the speed until your hands are straightened. You can try to imagine that there is an invisible line pulling the deltoid and trapezius muscles, so that the force exerted can more effectively exercise the target muscle group.
Where to practice standing barbell rowing
Deltoid, trapezius
Common Mistakes in Standing Barbell Rows
1. It may be that the weight is too heavy, so you can only lift the weight with brute force of your hands, without any lifting action on your shoulders, and you cannot really exercise. Or the weight exceeds the load, so that when the barbell is lowered, the body is dragged along, and the instantaneous gravity is downward, which can easily cause excessive pressure on the back and easily cause injury.
2. Another situation is that some people may use their wrist strength to make the barbell appear higher and lower after being lifted. Remember, your hands only need to "hold" the barbell to make sure it doesn't fall out of your hands, without having to hold on tightly. This will also help you actually use your shoulders to "lift" the barbell.