A good exercise for back muscle training: prone T-bar single-arm rowing!
One-handed rowing is one of the essential movements in our training menu. It is a horizontal pulling movement and can help us exercise our back muscles well (trapezoid Rhomboid muscle (Latissimus dorsi muscle)
At the same time, because it is a one-handed operation, it is a great choice for improving left and right control and improving core stability!
There are many variations of one-arm rowing. Through different training equipment, changes in the grip will stimulate your muscles in different ways. Today I want to introduce to you a great variation of one-arm rowing. : Prone T-bar single-arm rowing
Using a T-barbell can help you control the range of motion and avoid excessive extension of the humerus! Make your shoulders more stable!
Using inclined board support can help reduce the pressure on your spine and reduce shaking. Let your back muscles work more intensively
The following is the action process
Choose a training bench! Adjust the angle to about 30 degrees upward, and then lie prone on the stool, as shown in the picture! One hand holding the T-barend!
Then activate your back muscles, pull your elbows to the side of your body through shoulder extension, squeeze your back and maintain a static contraction for two seconds!
Then spread your shoulder blades while lowering your arms and slowly return!
Key tips:
1. Choose a medium to low weight of about 12-15 pieces
2. Be careful not to use the strength of your hands Pull the weight! Feel the contraction and stretch of the back muscles and the movement of the shoulder blades