Horizontal rowing is a classic exercise for back training, but many people who are just starting to train with weights wonder what muscles work when performing this exercise. Let’s see then how it is done and what is it for?
Today we will help you by providing some theory about it and obviously how to perform the correct technique of the exercise.
Let’s start with the basics, although it may not seem like it, this is a typical exercise for the back, in which different muscle groups come into play such as the dorsals and trapezius; Even the deltoids and biceps are requested although these to a lesser extent.
Now, in the horizontal rowing the correct position of the body, as we will see later in the images, is one of the determining factors when performing it.
A correct position of the body gives us the certainty that we are working the muscles we want. And what is more important we can avoid injuries or pain.
HOW TO PERFORM HORIZONTAL ROWING WITH DUMBBELL?
- We take the dumbbell in semi-pronation, and rest on the bench the knee and the opposite arm.
- With the back fixed and straight we inspire and pull the dumbbell, as if we were starting the engine of a boat (so that it is understood) until leaving the arm parallel to the line of the body.
- Finally, we descend in a slow and controlled way while we exhale the retained air.
TRAINING TIPS TO APPLY IN HORIZONTAL ROWING
Let’s see some tips to exercise our bibs to the fullest with this excellent exercise for back.
Pull hard to start the movement. This helps to move the load and allows to work in the full range of motion a key point for the complete contraction of the muscles.
For the final position, slightly lift the working shoulder but without this implying re-raising the load. Try to keep your shoulder and back parallel to the ground for most of the movement.
Avoid using a very heavy load as it limits the range of motion.
The torso must remain horizontal and must maintain the normal curvature of the spine. Focus well on not rounding your lower back, this can cause injury.
To further improve the work of the latissimus dorsi (and the muscles of the upper and middle back), use a pronation grip so that the palm is facing back. When raising the dumbbell, keep the elbow outward in alignment with the shoulders.
To request the entire wide dorsal, do the rowing to an arm in two ways, that is, with a neutral grip and a pronation grip.
Do not try to use your bicep during this exercise. Remember to use your shoulder and back muscles to lift the load.