Barbell is a very good fitness equipment, so many people choose barbells for fitness exercises. Barbell rowing is one of the items we often train. . Barbell rowing can be divided into types based on posture, including seated rowing and standing rowing. So where to practice barbell rowing and what we need to pay attention to when practicing, let’s learn and understand together.
1. How to practice barbell upright rowing
Stand straight on the ground, open your chest, lock your shoulder blades, look forward, tighten your core, keep your body upright, hold the barbell with both hands, and pull the barbell to the height of the front of your thighs, with your palms facing your back.
Bend and lift the elbow joints of both hands upward until the barbell is pulled to shoulder height, and then pause for about a breath. At this time, we need to pay attention that in this position, the elbow joints need to be higher than the barbell Go slightly higher and slowly return the bar to the starting position.
Do 6 sets of 8 to 12 times each, resting for about one minute to one and a half minutes between sets.
2. Precautions for barbell upright rowing
When we are doing lifting movements, we need to put our palms down, and pay attention to the width of our feet that need to be shoulder width apart; and we need to keep our head stable, look forward with our eyes, and lock our shoulder blades to maintain Keep your chest up; you need to pay attention that the height of your elbows is always higher than the height of the barbell; finally, when we train, we need to choose a wider distance between ourselves, which can better stimulate the trapezius muscles.
We also need to maintain the moving speed of the barbell and lower it slowly. The speed of the lifting process should be slower than the lowering speed, so as to better stimulate the muscles.
We also need to choose a suitable weight for training. We must not borrow the body's strength during the force exertion process, but we must also keep the body stable.
3. Where to practice barbell upright rowing
Barbell upright rowing mainly trains the anterior and middle deltoid muscles. The muscles that a barbell can train can also be trained by dumbbell upright rowing. Compared to dumbbellsUpright rows and barbell rows offer less freedom but better stability.