< strong>Focus on the lats: a modified reverse row!
We have introduced in previous articles: Reverse rowing is a great training exercise for strengthening the posterior shoulders and upper back (middle and lower trapezius, rhomboids)! Because you use your own body weight to train, reverse rowing is also very simple and convenient to operate, and only requires an object that can be grasped! For example, ropes (trx, rings), barbell bars, Smith machines, or even seats and benches are all fine!
At the same time, there are many variations of reverse rowing, such as the grip method, grip distance, and changes in the angle of the torso will bring you a different experience!
Today I will introduce to you how to make some small adjustments to target our latissimus dorsi muscles!
As shown in the picture:
Use a narrow grip, and when pulling up, pull the bar to your lower abdomen! It will target the latissimus dorsi muscles more!
The main function of the latissimus dorsi is to extend and adduct the shoulder joint, and in traditional In the horizontal pulling action (wide grip), it is mainly a horizontal abduction action, and the latissimus dorsi is not involved much
By narrowing the grip, the upper arm is closer to the body, changing the Shoulder movement form (shoulder extension), let the latissimus dorsi become dominant!
The same technique can also be used in dumbbell rows, barbell rows, seated rows and other horizontal pulling training movements! If your target is the latissimus dorsi, it is recommended that you use a narrow grip, with the upper arms close to the torso. If your target is the mid-back (middle and lower trapezius and rhomboids), it is recommended to use a wide grip, and open the shoulders when pulling up. joint!
In addition, the following points are needed when operating reverse rowing: Maintain the stability of the trunk at all times Keep your spine neutral and avoid hyperextension of your lumbar spine when you pull up!
During the movement, clamp your buttocks, try to tighten your abdominal muscles, and keep your body in a straight line (ankles, hips, shoulders). Don’t appear: hip joints falling down, hunching, shoulders shrugging , the condition of lumbar hyperextension!
Training Tips: The closer the body is to parallel to the ground, the higher the difficulty will be. It is recommended that beginners or people with insufficient muscle strength start from a higher point! Or take a kneeling position!