Fit Workout #2
2022210925 김수환
What Muscles Does the Barbell Row Strengthen?
The barbell row is a powerful compound exercise that primarily targets the latissimus dorsi (lats), which are the large muscles of your back. It also heavily engages the rhomboids, trapezius, and rear deltoids, helping to build upper and mid-back thickness. Additionally, your biceps, forearms, and core are recruited to stabilize the movement, making the barbell row an essential lift for developing a strong and balanced posterior chain.
Proper Barbell Row Form
Performing the barbell row with correct technique is essential for targeting the right muscles and preventing injury. Here’s how to do it properly:
Starting Position: Stand with feet shoulder-width apart and grip the barbell with a slightly wider-than-shoulder-width overhand grip.
Hinge at the Hips: Bend your knees slightly and push your hips back, keeping your torso at about a 45-degree angle to the ground.
Engage the Core: Keep your back flat and brace your core to maintain spinal alignment.
Row the Bar: Pull the barbell toward your lower chest or upper abs, keeping your elbows close to your body. Squeeze your shoulder blades together at the top.
Lower with Control: Slowly lower the bar back to the starting position, maintaining tension throughout your back and arms.
Step-by-Step Safety Tips for Barbell Rows
Follow these safety guidelines to ensure effective and injury-free training:
Warm-Up First: Use dynamic stretches and lighter weights to prep your back and shoulders.
Keep a Neutral Spine: Avoid rounding or hyperextending your back during the movement.
Don’t Use Momentum: Focus on slow, controlled reps rather than jerking the bar up with your hips or arms.
Avoid Overweighting: Choose a weight you can handle with proper form for all reps.
Keep the Bar Close: Letting the bar drift forward places unnecessary stress on your lower back.
Use Lifting Straps if Needed: If your grip gives out before your back does, straps can help maintain form and focus.
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