I believe some people still know something about bent-over dumbbell rowing. Of course, bent-over dumbbell rowing is also a good training exercise, and bent-over dumbbell rowing is also There are many benefits, but some people still know how to do the best bent-over dumbbell rowing. So, what is the most standard way to do bent over dumbbell rowing? Let’s find out together.
How to do bent over dumbbell rowing
Starting position: Stand with your feet shoulder-width apart, sit back on your hips (hip flexion), keep your spine neutral, and lean down naturally. Hold the dumbbells in both hands and hang naturally, with your palms facing back, using the back of your legs. Use tension in the back of your hips to support your body (not your lower back), and tighten your core muscles to stabilize your spine in neutral! Avoid swaying during movement.
Action essentials: Keep your back straight, your trunk stable, contract your back muscles to retract your shoulder blades, and at the same time lift your elbows upwards! Pull the dumbbells to your waist; then squeeze your shoulder blades and hold for a second! Then slowly lower the dumbbells until you fully stretch your back muscles (open your shoulder blades)!
Notes:
1. To ensure the standard of movement, the back must not be bent, otherwise it will cause back injury.
2. Pay attention to the weight of the dumbbells used. Do not use heavy weights initially. Gradually increase the weight after your technique is stable. If you are not sure, use lighter dumbbells.
3. During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should keep the elbow joints slightly bent, and the legs placed on the ground should keep the knee joints slightly bent. Moving too fast will reduce the training effect. Excessive range will increase body twisting and increase the possibility of injury.
4. Breathing method: Exhale when the dumbbells are pulled to both sides of the body, and inhale when returning to the starting point.
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