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Bent over the rows: Proper guide and video records and video shot
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Your feet and your hands. These are probably the muscular groups you think most when you go to the gym.
But work towards muscle is equally crucial as strengthening the limb – if not more. Finally, the back is the center of your body. It is a place that your power comes.
If you want to make this all important muscle group, you should get to know each other bent over the order. This exercise hires the main muscles in the back, increasing its strength and stability.
You wonder how to bend over the rows? You came to the right place.
What was bent over the order?
Bent over the order is constant weight training designed to help you develop and basic power. This exercise is known as a movement compound, which means it targets multiple muscle groups at the same time.
Specifically, when bent over the order, include your:
- Biceps
- Trapeziove
- Rhomboids
- Last deltoids
- Latissimus Dorsi (Lats)
In short, bent over the rows of the whole back, with an additional biceps hiring bonus.
Why would I add bent over the rows to my work?
There is no shortage of reason to install this exercise in a routine in the gym. In order to prove our point, let’s look at some of the most valuable benefits of bent on the rows.
They build strength and muscular mass
Most exercises contribute to muscle growth and increased power, but bent across the order is especially effective. With so many different muscles, bent over the rows encourages a higher speed of muscle hypertrophy (growth) in the whole body. In the end, you won’t just feel stronger watch Stronger.
I can help prevent injuries
If often bent to rows in exercise routine, you can increase your spine stability and stability. Reverse backwards improves your posture and makes you more resistant to back injuries.
The best of all, this fee does not only apply to acute injuries. According to recent analysis, exercises such as bent over the rows can also help release chronic back pain.
Have functional application
Bent over the rows of the mirror everyday movement pick up something from the floor. By strengthening the appropriate muscles and learning the appropriate form for this movement, you can safely raise heavy objects.
Moreover, bent across the order is a great exercise for cross-training to help you develop a “power move”. Since you use the same muscular groups in many sports and other gym exercises, each representative will improve your performance in all types of activities.
They are handsome
Looking for another reason to be flexed over the rows? You can make an exercise anywhere. All you need is a couple of dumbbells (or midwife) and a few meters of space, and you can record calories burn calories and build muscles.
Learn how to bend over the rows
Wherever you make bent over the rows, you need to avoid them properly to avoid injuries and enjoy all the benefits. Here’s what to do:
- 1. Step: Catch your weights – You can make bending over the rows of the Babine or two dumbbells. Regardless of the option you select, bring your equipment to the open place in the gym.
- Step 2: Suppose the starting position – With hip width legs, pick up your weight and face your palms towards the body. The hinge on the hips to tilt the torso forward, correct your back and bend the knees slightly.
- Step 3: Lift your weight – When you are ready, pull the weight towards the lower ribs, squeeze the evil shoulder together as you.
- Step 4: Lower your arms – Hold on the top of movement for a moment, then slow down your hands, return to the starting position.
Beginner advice
Even if you’ve never been bent across the order, you can quickly master the exercise. Just keep the following tips in mind:
- Reduce the load – While you may use to withdraw the heaviest weights on the stand, it is best to start a new exercise with easier weights. Starting with a light load allows you to perfect your pattern before moving on harder weights. Alternatively, you can initially use resilience; Stand on them or tie them to fastening near the ground before lifting.
- Think “up and down” – While raising your dumbbells or barens, follow the straight line from the ground. Otherwise, you can finish the hiring the wrong set of muscles.
- Move slowly – It’s more control, that’s better. You should take two or three seconds to raise your weight, and two more or three to return it. By taking time you can lower the risk of injury and maximize your results.
Common errors to look after at
We see a lot of the first timer that go through our door, so we know what common mistakes you need to watch when trying with the lines. Include:
- Rounding back – It’s too bent forward can keep your back on you. Try to maintain straight back that hips from hips on a 45-degree corner.
- Using the momentum – Swinging or fast moving weight is “cheating” – you will not use all the benefits this way. Always bring your weights to complete and complete stop before you start the next tail.
- Wrong foot positioning – Make sure your feet is facing forward, approximately the width of the HIP, and planted tightly on the ground.
As long as you avoid these common questions, you can enjoy safe and efficient exercise.
Bent rows: Your ticket for stronger back and core
If you are looking for a full body exercise that target back, core and arms, bent over the order is your new best friend. Consider making a few sets of this exercise next time you hit the gym.
Need a gym to guess? Chuze fitness is a place for you. Our superior equipment and friendly staff are ready to welcome beginners and experience athletes equally. With all the equipment, you must achieve your fitness goals, as well as group classes and benefits for recovery and relaxation, our other is otherwise on another.
Find the closest location of Chuze Fitness Location to add your conditioning.
Sources:
He is reliable. Compound in relation to insulating exercises: What is the best? https://www.verivellfit.com/which-is-better-compound-or-isolation-exercis-3120718
Male health. How to do a bent line for massive back and bicep. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-ovor-dov/
He is reliable. Bent-Over Gumbell Rov: Proper form, variations and common mistakes. https://www.verivellfit.com/hov-to-properli-treform-the-dumbbell-bent-over-rov-3498295
National Center for Biotechnology Information. RESISTANCE TRAINING at the beginning of the chain compared to general exercises and walking programs for the treatment of chronic low back pain in the general population: systematic examination and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/pmc7940464/
He is reliable. Bent-Over Gumbell Rov: Proper form, variations and common mistakes. https://www.verivellfit.com/hov-to-properli-treform-the-dumbbell-bent-over-rov-3498295
Reviewed by:
Ani is the Vice President of Fitness in Fitness Chuza and oversees group fitness and team training departments. She had a 25-year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, Ca and loves hot yoga, snowboarding and all things wellness.
