Bent row: appropriate form and strength tip guide and video
https://www.youtube.com/watch?v=2abxel-oj5u
Legs and arms. They are probably the most thinking muscle group when you head to the gym.
But working with the back muscles is as important as strengthening the limbs. After all, your back is the center of your body. This is where your strength comes.
To build this important muscle group, you need to be familiar with the bent over row. This exercise is involved in major muscles such as the back to increase strength and stability.
Are you curious about how to bend a line? You are in the right place.
What is it bent?
The bent row is a weight -based exercise designed to develop back and core strengths. This exercise is known as a complex exercise, which aims for several muscle groups at the same time.
Specifically, when you bend the line, you will participate in your participation.
- biceps
- Trapeziuses
- Romoid
- Rear
- Latissimus Dorsi (LATS)
In short, bending with an extra bonus that helps to participate in your biceps works backwards.
Why should I bend the string of exercise?
There is no reason to integrate this exercise into the gym routine. To prove our points, let’s look at the most valuable benefits of bent strings.
They build strength and muscle mass
Most exercises contribute to muscle growth and intensity, but bent on the string is particularly efficient. Including many other muscles, bending the string increases the muscle hypertrophy (growth) ratio of the whole body. Ultimately, you won’t just feel stronger Look at More powerful.
They can help prevent injuries
If you bend the string on the exercise routine, you can also bend the spine stability. Strong backs improve their posture and resist more to back injuries.
Best of all, this benefit does not only apply to acute injuries. According to recent analysis, exercise, such as bending a string, can also help relieve chronic back pain.
There is a functional application
The everyday movements on the bent string reflect the everyday movements that pick up something from the floor. By strengthening the appropriate muscles and learning the appropriate form for this exercise, you can lift the objects that are safer and easier.
In addition, the bent row is a great cross -training movement that helps to develop “full strength”. Since many sports and other gymnasium exercises use the same muscle group, all representatives improve their performance in all kinds of activities.
They are convenient
Are you looking for another reason you like to bend a line? You can exercise anywhere. What you need is that you can burn calories and create muscles with only a pair of dumbbells (or barbell) and a few feet of space.
Learn how to bend the line
You need to be right to avoid injuries where you bend your strings and enjoy all benefits. Here’s what you need to do:
- Step 1: Take weight -You can bend the line with a barbell or two dumbbells. No matter what option you choose, bring the equipment to the open place of the gym.
- Step 2: Assuming Starting location -To drop your feet to the hip width, take your weight and turn your palm towards your body. Lean the hinges forward on the hinge, straighten your back and bend your knees slightly.
- Step 3: lift your weight -If you are ready, pull the weight towards the lower ribs and squeeze your shoulder bones together.
- Step 4: Lower your arms -Fix it for a while, then slowly go down and go back to the starting position.
Advice for beginners
Even if you have never bent, you can master exercise quickly. Keep in mind the following tips:
- Reduce the load -You can be used to lifting the heaviest weight on the rack, but it’s best to start a new exercise with a light weight. Start with a light load, you can complete the form before moving to a heavier weight. Or you can use a resistance band at first. Before you lift up, stand on them or tie them in a fixed object near the earth.
- Think « up and down » -When lifting dumbbells or barbells, track straight on the ground. Otherwise, you can participate in the wrong muscle set.
- Moving slowly -The more control, the better. It takes 2-3 seconds to lift the weight and takes another 2-3 seconds. Time can reduce the risk of injury and maximize the results.
General mistake to find
We have seen many first timers coming from the door, so we know what general mistakes we need to find when trying to bend. This includes:
- Round the back -If you bend too much in the future, you can strain your back. Keep the hinge straight at an angle of 45 degrees from the hips.
- Using momentum -It is a « deception » that swings or moves fast. Always stop the weight completely before starting the next person.
- The wrong place is placed incorrectly -Make your feet towards the hip width and plant it tightly on the ground.
You can enjoy safe and effective exercise as long as you avoid these common problems.
Bend the line: Tickets for stronger lamps and core
If you are looking for a whole upper body movement for the back, core and arms, the bent line is the new best friend. The next time you hit the gym, consider a few sets of this exercise.
Do you need a gym to hit? Chuze Fitness is a place for you. Our state -of -the -art equipment and friendly staff are ready to welcome both beginners and skilled athletes. All the equipment is to reach a group class and convenience facilities for health goals and recovery and rest.
Find the nearest chuze fitness location to improve your fitness trip.
Source:
Very suitable. Compound isolation exercise: Which is the best? https://www.venwellfit.com/which-is-better-compound-r-isolation-Exercisees-3120718
Men’s health. How to do a huge back and bent rows for biceps. https://www.menshealth.com/uk/Building-muscle/A757301/How-master-The-over-row/
Very suitable. Bend dumbbell rows: appropriate form, deformation and general mistakes. https://www.venwellfit.com/how-to-properly-proporm-bell-bal-over- 3498295
National Biotechnology Information Center. Rear chain resistance training in comparison with general exercise and walking programs for chronic low back pain in the general population: systematic review and meta analysis. https://pmc.ncbi.nlm.nih.gov/article
Very suitable. Bend dumbbell rows: appropriate form, deformation and general mistakes. https://www.venwellfit.com/how-to-properly-proporm-bell-bal-over- 3498295
examine :
ANI is the vice president of Fitness of Chuze Fitness and supervises the group fitness and team training departments. She has been a career for more than 25 years in club management, personal education, group movement and instructor training. ANI lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding and all health.
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