Barbell rowing exercise which part of the muscle

The barbell rowing movement resembles a rowing motion and is usually a prone motion, so it is called barbell prone rowing. Its main stimulation is the back muscles, but depending on the exercise method, the stimulated muscles vary slightly.

The barbell rowing exercise which part of the muscle

The target muscle group is the back muscle group. Secondly, the biceps, pectoralis major, gluteus maximus, etc. also have some stimulation. There are different grips for barbell rowing: narrow grip, medium grip, wide grip and parallel grip, as well as reverse grip and forward grip. Depending on the grip, the areas that are stimulated differ again. Here's a look at what muscles are stimulated by the different grip positions.

Parallel grip - upper latissimus dorsi muscle group

The parallel grip straight bar dip row is mainly to exercise the upper latissimus dorsi muscle group. Starting movement: Put a barbell piece on one end of the bar, leaving one end empty, and hold it against the corner or press it with a heavy object. Movement process: ride across the bar, facing the heavy end, stand on the mat, both knees slightly bent, hips move backwards, both hands one in front of the other and hold the bar near the barbell piece. Contract the latissimus dorsi muscles and bend the elbows to pull the heavy end of the barbell up close to the sternum. Stand still for one second and tighten the latissimus dorsi extremely well, with the latissimus dorsi and upper muscles tense. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.

Wide grip - both sides of the latissimus dorsi muscle group

The wide grip straight bar dip row mainly exercises both sides of the latissimus dorsi muscle, which is very effective in developing the width of the latissimus dorsi muscle. The starting movement: feet open and shoulder pain, dip wide distance to hold the barbell, the distance between the two hands 1.5-2 times shoulder width,. Action process: straighten the back, tighten the abdomen. Tense the muscles of the arms, using the latissimus dorsi muscle force, the barbell to the small abdominal position, a slight pause of 1-2 seconds, feel the latissimus dorsi muscle tightness, and then relax slowly put down the barbell.

Middle Grip - Middle and upper latissimus dorsi muscle group

The middle grip is similar to the wide grip, but there is a difference in the distance between the hands holding the barbell, which is generally the same width as the shoulders. This grip focuses on the upper part of the latissimus dorsi muscle group.

Narrow grip - middle and lower latissimus dorsi muscle group

The narrow grip is similar to the medium and wide grip, the only difference is the distance between the two hands, which is generally narrower than shoulder width, or the two hands are held close together. The grip is mainly to stimulate the lower and middle latissimus dorsi muscle group.

Positive grip prone rowing

In this movement, the following two scenarios can occur using a positive grip grip. (1) The distance between the two elbows should be wider than in the reverse grip. (2) The ability to lift the barbell higher along the body. Both of these factors increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboid muscles.

Reverse Grip Prone Row

Although the position of both hands remains the same, the distance between the elbows is much closer than in the forward grip. The barbell can also be brought up to navel height along its natural path in the reverse grip. This deformation allows for better impact on the lower latissimus dorsi.

Warm Tips

When doing the barbell dip row, pay attention to the control of breathing "inhale when pulling up, exhale when descending", and grasp the rhythm of breathing, which can effectively reduce fatigue. In addition, the exercise process to tighten the back muscles, keep the back straight and tense to avoid injury.