Bent-over row
The pre- bent rowing denotes a basic exercise in strength training, which is primarily used to strengthen the latissimus dorsi. This raises the athlete, depending on the anatomy, slightly wider than shoulder-width, comes in the light squatting and bending the upper body forward, always retains, however, the view diagonally forward (at best it fixes a point in front of him ) and pulls the barbell in the belly button. At this point, he tried briefly to pull the elbows back to achieve maximum tension in the muscle, and leaves it again the dumbbell slowly and under control.
Muscles Involved
- Musculus latissimus dorsi
- Musculus teres major
- Musculus biceps brachii
- Musculus brachialis
- Musculus brachioradialis
- Musculus deltoid
- Musculus trapezius
- Musculus rhomboideus
- Musculus erector spinae (only for the beidarmigen variant)
- And other
One-armed variant
The exercise can be carried out optionally with a dumbbell. In this case, the athlete kneels on a bench, supported with a hand on it and performs the exercise specifically with the other arm. Advantage of this variant is a greater range of motion (also: ROM, range of motion ), which entails an activation of several muscle fibers themselves. In addition, the one-armed version is recommended for those who have a spinal problem already in the lower back. Through the leg support a body half a discharge is produced here.
Another advantage of this form is that the weight leading arm can move at different angles to the body. Close to the body (as shown in the picture above ) fitting, is very much trained lats. If the elbow is, however, not led to the outside of the body but at a 90 ° angle, the trapezius, rhomboids and the teres major is stressed more. Mixed forms, such as an abduction at a 45 ° angle are possible and bond the mentioned target muscles of different forms.