Barbell 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.)!
However, many people experience lower back discomfort during barbell rowing movements. The core is not strong enough, the joints are not arranged correctly (hunched over), and the body shakes and rotates excessively (unstable), leading to compensation. Phenomenon, in the long run, your lower back (lumbar spine) will be destroyed!
At the same time, in addition to the above mistakes, long-term heavy barbell rowing training will also put huge pressure on your lower back!
To improve this situation, maybe you should try prone support rowing!
Because there is support from the stool, you don’t need to work hard to bend it. Body movements can reduce pressure on your lower back and avoid lower back injuries caused by poor bending posture!
At the same time, with the outside worldAfter being supported, your body will reduce unnecessary force and shaking, allowing you to show the true strength of your upper back muscles!
The following is a demonstration of the action!
1. Choose a flat stool or an inclined stool with a small angle! In order to better place the barbell, it is recommended that you use a barbell plate to elevate one end of the stool!
2. Bend over the bench, keep your shoulder blades stable, and grasp the barbell with both hands
3. Activate your back muscles to perform rowing movements: Scapula Retraction, and lift with the trend. Perform shoulder horizontal abduction or shoulder extension with your elbow, then hold for one second at the top of the movement and squeeze your shoulder blades! Tighten your back muscles!
Training tips:
1. Maintain the stability of the lower back and avoid hyperextension of the lumbar spine when pulling up!
2. Always keep your back muscles slightly squeezed at the top. During playback, feel your shoulder blades slowly open and maintain tension in your back