Seated rowing: Help you build a strongback
The upper back muscles are the weakest part of most people. Most athletes and fitness enthusiasts are confused by what they see. They only see the chest muscles on the front of the body and the face muscles of the arms. They often do too many exercises. Movements that push (bench press, push-ups) while the muscles they pull (back) are ignored.
In addition, for people who sit for a long time, it is also very important to build upper back muscle strength!
Strengthening the middle and back exercises are very helpful for balancing muscle strength, improving rounded shoulders, maintaining overall health and improving upper limb mobility!
Movement Recommendation: Seated Row
Seated Row is one of the best exercises for building upper back strength and muscle!
Seated rowing is a horizontal "pull" The movements involved include: shoulder extension (narrow grip), shoulder abduction (wide grip), elbow flexion
Mainly exercise our upper back >: The middle and lower part of the trapezius, rhomboids, latissimus dorsi, rear deltoid, biceps of the arm!
How to do it?
Choose two triangular handles, Sit on the bench, plant your feet firmly, bend your knees slightly, relax and straighten your hands and hold the handles.
Body posture: Keep the thoracic spine straight, shoulders down, and the trunk remains stable Press the pedal firmly with both legs, as if you are going to push the pedal through
Start the scapula retraction, pull the elbows back with both hands, pull the handle toward your chest, retract the scapula and squeeze the back muscles Seconds!
Then slowly release the weight and feel your back open and stretch until the back muscles are fully stretched!
Tip:
Use some small changes during the movement: tilt slightly The pulling angle, using an opposite grip, allows the shoulder joint to be in a more natural neutral position, thereby reducing unnecessary joint pressure.
Use an opposite grip (palms facing each other) for eccentric contraction during the concentric pull back. During the stage, internally rotate your forearms and rotate your palms to a downward position! Allow your shoulder blades to lengthen slightly and feel your upper back muscles stretching! ">Be sure to maintain the stability of the trunk during the movement, and remember not to bend the spine!
(Note:FollowFitness< /u>Ba WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow< /span>")
Related recommendations:
How to increase the thickness of the back - a must-do for beginnersDumbbellsDumbbell u>rowing
Incline plank dumbbell row: Best for beginners Back training moves!
How to feel Back strength? Looking for back strength