For many male trainers, they prefer to exercise muscle strength and intentionally sculpt muscle lines. Experienced back training masters will like to do the bent-over barbell rowing action, which can not only improve the strength of the latissimus dorsi, but also create a beautiful back line. However, although there are many benefits of bent over barbell rowing, many people do not do it correctly and the posture is not very correct, which can easily lead to sports injuries. Today, let’s take a look at the correct posture for bent over barbell rowing.
Correct posture one: standard starting action
To do bent over barbell rowing, the starting position is a standard standing position, with your feet shoulder-width apart and your knees bent, but not beyond your toes. This is a preparation for the lower body; after that, hold the barbell with both hands, and your body You should lean as low as possible. The ideal state is to be parallel to the ground, but many people cannot reach it and fall easily. Therefore, when actually starting to exercise, just lean your body slightly forward. Keep your arms perpendicular to the ground so you can better pull the barbell.
Correct posture two: choose the way to hold the bar that suits you
Many people have doubts about the grip of the bent-over barbell row. Some people use a wide grip, and some use a narrow grip. Which one is correct? In fact, both methods are correct, but the focus of training is different. The advantage of choosing a wide stance for exercise is that it can increase the thickness of the upper latissimus dorsi, and it can also exercise the trapezius and rhomboids. Choose a narrow stance to better train your lower latissimus dorsi muscles. Therefore, you should choose the correct grip method based on your own training requirements.
Correct posture three: keep your back tight
The effect of bent over barbell rowing is very good, but it should be noted that if the posture is not correct enough, sports injuries are also extremely high. The waist and lower back are very easy to be damaged. Never lift it suddenly or suddenly release the force. In order to perform exercises better and avoid injuries, our backs must always be kept tight so that we can better control the barbell.