< strong>DumbbellTravel of rowing
Dumbbell rowing is the most popular training exercise in the gym. It helps us build strong back muscles. Group
Dumbbell rowing is a very skillful training movement. It requires attention to a lot of details during the movement, such as the stability of the trunk mentioned earlier, activation of the shoulder blades, etc. Many details require a lot of effort to study
Today I want to introduce to you: the movement trajectory of dumbbell rowing!
The traditional dumbbell row is a horizontal pulling action. The normal movement trajectory should be vertically upward, so that the middle back (trapezius and rhomboids) are mainly dominant
The action demonstration is as follows!
Lean down, keep your trunk stable, your spine neutral, and your arms naturally droop upward and perpendicular to your shoulders. Then start to retract your shoulder blades and follow up with your elbows, and pull up the dumbbells below the chest!
The above is the traditional dumbbell rowing, which mainly trains our middle back muscles (the movement trajectory is straight up and down)
Improved version of dumbbell rowing: more targeted at the latissimus dorsi< /strong>
The horizontal pulling action cannot make the backThe latissimus dorsi muscle has a complete range of motion (the muscle contracts from longest to shortest)
To better target the latissimus dorsi, you can try drawing an arc of movement!
Action demonstration:
When playing back the dumbbells, you You can extend your upper arms upward instead of vertically to the ground. In this way, your latissimus dorsi will be stretched to a greater extent. When you pull it back, the movement trajectory will form an arc, allowing your upper arms to be close to your torso. Tighten your lats!
Training Tips:
Both of the above dumbbell rowing methods can be chosen, depending on your goals, but there is one thing in common when performing the movements The point is to maintain the stability of your trunk and prevent the spine from moving away from the neutral position