Training in the gym, many people pursue a healthy body and exercise muscles at the same time. For beginners, they are keen to exercise their abdominal muscles, but for experienced veterans, they will want to increase the thickness of their back muscles. So, among a series of back exercises, the Barbell row is a good exercise. However, many people suffer from waist injuries due to insufficient movements. Today, let’s take a look at what are the standard movements of barbell rowing.
Standard Action 1: Pull up the barbell and then do the rowing action
First of all, the most easily overlooked thing is the preparation action. Many people are eager to do barbell rows right after they pull up the barbell. At this time, the body still maintains an angle of 45°. Although the movement seems to be standard in the mirror, the actual situation is that the waist is under great pressure. This is also the reason why many people suffer from back pain after practicing. The standard action is like a deadlift. After pulling up the barbell, stand upright, keep your back flat, and then do barbell rows.
Standard Action 2: The weight cannot be too heavy
It is undeniable that barbell rowing is an excellent exercise for back training. However, there are many details that need to be paid attention to. The weight must be appropriate, otherwise, sports injuries are inevitable. Many people have a strong sense of vanity when practicing and choose small weights for fear that others will look down on them. In fact, this concept is very narrow. Even if the arms and backs of hands can bear the weight, the waist may not be able to bear it. Don't worry about losing face with a small weight, the key is to ensure the safety of training and avoid injuries.
Standard Action 3: Keep your back in a straight line
Many trainers are not aware of the curvature of their spine when doing barbell rows. In order to avoid this kind of mistake, it is best to exercise in front of the mirror when practicing, so that you can correct your movements at all times. The standard approach is to keep your back in a straight line and your wrists neutral. Only in this way can you better feel the force exerted on your back.
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