For experienced trainers who want to develop the ideal latissimus dorsi, they will choose to do the barbell rowing position. However, no matter what kind of barbell rowing it is, such as the bent-over barbell rowing, it is not very friendly to beginners and is a relatively difficult movement to master. It is difficult for beginners to feel the contraction of back muscles, and more of the force is exerted by the arms and shoulders. When doing this movement, improper exertion of force can easily cause sports injuries, and many movement essentials need to be mastered. Today, let’s take a look at the correct posture for bent over barbell rowing.
Correct posture 1: Choose the way to hold the bar that suits you
For those who train bent over barbell rows, there is often confusion as to whether it is better to hold the barbell with the forehand or the backhand. Regarding these two completely different ways of holding the bar, no one is better than the other. The key lies in what kind of training effect the trainer wants to achieve. If you want to increase the thickness of your upper back, then it is best to use an overhand grip; if you want to focus on strengthening the thickness of the middle and lower parts of your back, then you should choose an underhand grip.
Correct posture 2: straighten the trunk
Many trainers are unable to overcome the hunchback problem when doing bent over barbell rowing, which is a taboo in doing exercises. Especially when performing difficult movements such as bent over barbell rowing, you must pay attention to details and maintain standard movements to avoid the pain of sports injuries. When doing it, we must avoid rounding shoulders or not keeping the lower back straight. At this time, our back will bear excessive pressure. Over time, serious problems will occur in the lower back and lumbar spine.
Correct posture three: fix the wrist
Some people cannot feel the back exercise when doing bent-over barbell rows, which may be caused by improper exertion of force. Pay attention to keeping your wrists fixed during exercise, keeping your elbows parallel to your body, and focus on feeling your back muscles. It’s best to train in front of the mirror and make corrections all the time.