Home / Premium Stuff for free / Rowing with Bar: technique, execution and muscles involved

Rowing with Bar: technique, execution and muscles involved

Muscles Involved in Rowing with Bar
Rowing with a rod involves a large number of muscle groups, both directly and indirectly. The muscles and areas that will be worked on the Rowing with Bar will be:

High Back
When performing the pull, we realized to make a scapular contraction, and in that, we bring the bar until it touches our chest. Therefore, we are working in the area of ​​ ridges, trapezoids, and posterior deltoids.

Lower back
The lumbar region should remain neutral, to avoid any risk of injury. Gravity causes the back to bend since this is determined by the vertical force vector by the bar. In this way, we can perform force in opposition and strengthen the muscles along the spine: the erectors.

ABS
The muscles of the abdomen must support the tension so that your low sword is in a neutral position. This force will cause the coveted «6-pack», in particular, we will be working on the rectus abdominus. If you want to look abdomen, through this hypertrophic stimulus, it will help you grow. The next step will be the diet …

Hip
The muscles of the femoral and gluteal muscles work on each muscular contraction, that is, for each execution moving the bar from the ground. But it will do so to once again maintain the neutral curvature of the lower back. This exercise stimulates and strengthens the muscles of the hip, through dynamic and static contractions.

arms
The muscles of the forearms work to maintain the grip of the bar. The biceps will bend the elbow and move the weight. The triceps will carry the upper arm area to the back of the torso, the long head of the triceps joins the shoulder blade.

Rowing Technique with Bar
Initial position
The starting position starts from placing the feet the width of the hip, with the tips of the feet facing the corners slightly, forming an approximate angle of between 30-45º, according to our flexibility, as in the case of performing a Weight dead.

It is important that the knees and feet point in the same direction. The bar will remain close to the tibial, untouched, separated several cms, remaining on the middle of the foot (instep)

Grip the bar
The grip we will use will be the prone grip.

In this type of restraint, we will completely wield the bar, that is, the thumbs should wrap the bar. This will mean we can tighten the bar more rigidly. Also, a stronger grip leads to recruit more muscle, and of course, to add more weight to the bar. It is recommended that the grip be made close to the fingers, not in the middle of the palm.

For very heavy loads or series, you can use Straps or Grip Straps, to eliminate the limitation of the grip and to obtain the maximum benefit of this exercise.

Also say, that we should work on the grip, by auxiliary exercises, since we always seek to strengthen all parts of our body.

The width of the grip must be located more closed than that of the Bench Press and slightly wider than that of the Dead Weight. A wider grip (greater than that of the Bench Press) will shorten the range of movement, which causes the arms to tilt, and the torso to fall more, taking its lowest position of 90º.

Dolls
The dolls are a weak point in any type of exercise if of course, we do not maintain a correct position during the execution of the movement.

In the case of rowing with a bar, it will not be less, and what’s more, we can do a lot of damage if we perform a bad grip. As mentioned previously, the grip should be complete, that is, the thumbs will surround the bar, and we will press hard.

In this, the wrists should be straight, never bent, since we would lose the grip, and possibly if the load is high, a risk of injury.

Elbows
The elbows should be blocked at the beginning of the movement. Everything else will cause a risk of injury to the lower back since the torso will be lower than the desired position (perpendicular to the floor). Another important reason will be to avoid acquiring bad habits, such as for execution in the Deadlift; and is that in this exercise, starting from a position where the elbows are blocked will be crucial to avoid a major biceps injury.

In rowing with a rod, it is not a question of making a curl, since the load is large enough to imply the isolation of these, and also that the purpose of the exercise is to strengthen the muscles of the back (and for previous reasons, indirectly the rest of musculature).

In this case, the elbows will direct the bar, that is, in the final position of the complete movement, the elbows should be behind the torso

Torso
The Rowing with Bar seeks to strengthen the muscles of the back, and therefore, the position we must acquire will be 90º, that is, our torso (muscles of the lower back) will remain at all times perpendicular to the ground.

About Techapez

Leave a Reply

Your email address will not be published. Required fields are marked *