Some people are still familiar with barbell upright rowing. Of course, there are many benefits of barbell upright rowing, and there are also many things to pay attention to, such as movements. The key point, where to practice barbell upright rowing, some people still know. So, where is the position for the barbell upright row? Let’s take a look at where to practice.
Where to practice barbell upright rowing
The main muscle groups trained are the lateral deltoid and trapezius muscles. It can also exercise the anterior deltoid, infraspinatus, supraspinatus and teres minor muscles.
This movement mainly trains the deltoid muscles when gripping the barbell with a wide grip, and the trapezius muscles when gripping the barbell with a narrow grip. Training with the barbell close to the body mainly stimulates the lateral deltoid muscles. When the barbell is lifted in an arc along the front of the body, it mainly stimulates the front deltoid muscle, and the front deltoid muscle participates in exerting force. When the elbow is raised above the shoulder, the trapezius muscle works, stimulating the trapezius muscle.
Barbell Rowing Essentials
1. Stand with your feet apart (just a little apart, the distance between your feet should be significantly narrower than your shoulders), hold the barbell with a wider grip, bend your knees and tilt your upper back forward until you basically keep it with the ground parallel. The back should be straight, the head should be raised forward and not lowered, and the barbell hangs under the body in the starting position.
2. Use the strength of the latissimus dorsi to lift the barbell almost vertically to the position of the upper abdomen (that is, when your arms are raised, they should be at the position of the lower abdomen when looking down). Note that it is best to completely touch the upper abdomen here, rather than close to it. In short, the closer the better.
3. Lower the barbell in a controlled manner and repeat.