The difference between barbell rowing and hard pulling The difference between barbell rowing and barbell hard pulling

April 14, 2023
The barbell row and the barbell hard pull are the same as lifting the barbell upwards, but the movements of the two are completely different, with different force areas and different muscles being exercised.

The target muscle groups are different

Barbell pulling

The hard pull is divided into flexion leg pull and straight leg pull, the flexion leg pull is mainly used to exercise the lower back, that is, the back erector spinae, the straight leg pull mainly exercises the biceps femoris, but also involves the hip muscle group, erector spinae.

barbell rowing

Rowing is mainly to exercise the back muscle group, wide grip and grip focus on the development of the upper back muscle group; middle grip focus on the development of the upper back muscle group; narrow grip focus on the development of the lower back muscle group.

Different movement posture

The movements of the two are completely different, barbell rowing needs to always remain prone, hard pulling when the restoration action is upright.

Barbell pulling

Stand with your feet in a figure of eight, bend your knees and bend down, hold the barbell with both hands, the grip distance is about shoulder width or wide shoulder. Head slightly raised, chest and back tense, buttocks, upper body leaning forward about 45 degrees. Extend the knees with force, lift the bell in a straight line upward, pull the arm straight to the highest point, and then pause. Then bend the knees slowly down to restore. To improve the exercise effect, bend the knees to lower the barbell without letting it touch the ground.

Barbell rowing

Stand with your feet shoulder-width apart, hold the barbell in your hands, inhale, and pull the bar backward with straight arms to the lower front of your calves. With the force of the latissimus dorsi contraction, bend the elbow and lift the bar along the calf to the knee. Continue to use the force of the latissimus dorsi muscles to lift the bar to the upper thighs, while holding the chest up slightly. Finally restore and exhale. During the restoration process, be sure to use the control of the latissimus dorsi muscles to lower the barbell slowly in the same way until the arms and shoulders are completely relaxed and the latissimus dorsi muscles are fully extended. Always keep the chest up, abdomen tight, waist tight, no bow back loose waist. The barbell lift route is not vertical, when the bar is lifted to the small of the abdomen before the need to pull to the chest position, and then put down vertically.
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