Body rowing is one of the indispensable movements in back training! It can not only exercise our entire back muscles (including latissimus dorsi, trapezius, rhomboids, deltoid, rear biceps, forearms, grip strength, etc.)
At the same time, bent over rowing is good for us The core strength is also a very big challenge! Because you need to activate your core muscles to maintain torso stability and maintain correct position while performing rowing movements!
If you want to do a good bent-over row, it is very important to stabilize the core of your lower back!
If your core is insufficient and your spine cannot maintain correct alignment, you will not have a stable platform to support you in completing the rowing action! At the same time, it may also cause excessive pressure on your lower back and cause lumbar spine injuries!
Today I want to introduce to you a great variation of bent over rowing to help you strengthen your core and improve lower back stability!
Roman chair bent over rowing!
Use the Roman chair to help you reach a leaning posture, and at the same time help you lock your lower body, so that You are more stableSet
It can strengthen your spine’s ability to maintain stable neutrality (resisting flexion and extension) under the influence of gravity! Helps improve your core stability for rowing, squats and deadlifts, and helps you reduce the risk of injury!
Action process:
Choose a Roman chair, then lean over, and lower the stuck height below the hip joint (the root of the thigh)
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Shoulders sink, retract slightly, chin retract, and core muscles tighten to maintain a normal physiological curvature of the spine, viewed from the side : Your ears, shoulders, hips, knees and ankles are in a straight line!
Grasp the dumbbell or barbell, and then drive the back muscles to pull the barbell above the abdomen (do not push the waist when pulling up), stay for a second, squeeze the shoulder blades, and then slowly return!
You can do it with one hand or alternately (this will emphasize your anti-rotation core strength)
< p>There is only one action requirement: tighten your core, maintain normal spine alignment, and maintain stability!During the whole process, you will find that the resistance from gravity is pulling you, trying to bend your spine, and all you have to do is to resist it, tighten your abdominal muscles, back muscles, and pinch your spine. Tighten your buttocks and avoid convexity in your spine
Choose the right weight to avoid compensation caused by forced movements!