Rowing Training is one of the necessary movements in our fitness menu. It is a horizontal pulling movement that can help us exercise our back muscles, especially the middle back muscles (the middle and lower parts of the trapezius and rhomboids). , and seated rowing is also a simple and easy to learn action! Therefore, it is loved by many bodybuilders!
There are many variations of horizontal rowing. Different handles, grip distances, and angle changes will stimulate your muscles in different ways
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Today I want to introduce to you a very good Rowing variation: Reverse bench press row
It is different from ordinary seated rows and bent over rows , this variation is performed while lying on a bench press, just like a reverse bench press, similar to reverse rowing, and can be a great training for our upper back muscles!
This action first appeared in Powerlifting USA magazine in the 1990s and was created by weightlifters at the time! If you want to make your training more innovative and effective, you can try putting it in the training menu
The following is a detailed introduction to the action:
First : Tie two elastic bands to the bottom of the squat rack, let them hang down naturally, and then pass the barbell through the elastic bands to make them float in the air
Next, lie down and grab the barbell as if you were going to bench press. Then activate your upper back muscles to pull the barbell to your chest. Hold the contraction for a second
Finally, slowly open your tucked shoulders and let the barbell return to the starting position!
Training Tips:
Another benefit of high elasticity is that it can provide you with variable resistance, which is very helpful in developing your force output efficiency. It allows you to learn to maintain the strongest tension at the top of the movement!
As with all rowing exercises, use your back, not your arms, to pull down
It is recommended to pull the barbell down to the chest in a rapid and explosive manner, while keeping the body close to the bench at all times, and implement it strictly!
In order to add more resistance, you can hang the elastic band higher, or use an elastic band with greater resistance!
If you don’t have that many stretchy or high shelves, I suggest you tie the stretchy ones into a knot! to increase resistance