the barbell rowing movement is a favourite among back training buddies who are very familiar with it. There are many people who use it and its two grip positions are often explored by pals. What are the benefits of these two training modes, for our fitness in the end? Is it better to use a backhand grip on the bell in training? Or is it better to hold the bell in the front hand?
1. Re-learn about the barbell row and its standard movements.
The barbell row mainly targets the back muscles of the trainer and performs a training movement. The muscles that are stimulated are the latissimus dorsi, rhomboids, rhomboids, rhomboids and the posterior deltoids. The elbow flexors are also involved in the movement, which is a good movement in terms of exercise effect and is unanimously respected by back training partners. We all know that in the barbell rowing exercise, it has two different forms of exercise, one is the straight bar dip row, and the other is the t-bar dip row, i take the straight bar dip row as an example, so that our fitness novices have a deeper understanding of it.
the standard movement requirements for straight bar rowing: Keep your body stable, the distance between your feet is the same width as your shoulders, bend your legs slightly at the knees, keep the angle between your thighs and calves at about 150 degrees, keep your body chest up and tighten your abdomen, keep your spine in a neutral position, hold the bell in both hands at the iliac bone of your thighs, straighten your arms, land the barbell with your legs bent at the knees, while clamping your arms to the sides of your body, under the stretching force of your latissimus dorsi. The barbell is lowered to the ankles of the legs under the action of the top contraction for 2 seconds, then slowly pull the barbell upwards along the thighs, contracting the latissimus dorsi inwards, return to the preparatory position for the movement and resume the movement exercise.
2. Analyse what effect the positive grip of the hands will have on the exercise during the barbell movement?
The positive grip is used to start the exercise with the back of the hands facing outwards and the palms of the hands facing inwards, and then to perform the exercise with this barbell grip. During the exercise, the upper back muscles are mainly exercised, so that the upper back muscles become thick and full of strength under the stimulation of the exercise, the muscles will grow laterally and widen the muscles of the back. This grip mainly stimulates the rhomboids, upper latissimus dorsi, rhomboids and infraspinatus muscles to a great extent, so that our upper back muscles become developed.
3. Analyse what effect the reverse grip of the hands will have on the exercise during the barbell?
The reverse grip row is the opposite of the forward grip row, with the palms of the hands facing outwards and the back of the hands facing inwards, so let's look at the results of this grip. With this grip, the main target muscles are the middle and lower back muscles, which has the same effect as the forward grip, increasing the width and thickness of the back muscles. Some of the latissimus dorsi muscles in the back are rarely worked during exercise due to their physiological position, the reverse grip fills this gap and provides a good stimulus to the lower latissimus muscles.
there is a difference between the forward grip and the reverse grip in terms of where the muscles are stimulated, if we want to work the upper muscles we use the forward grip barbell exercise, if we want to fill the deficiencies of the lower back muscles, the reverse grip is the most appropriate movement, if you want to have a perfect back, the two grips are the best together.