When bodybuilders train the upper body, they are often keen on training the arms and chest, but less training on the back muscles. In fact, the back muscles also need to be exercised regularly. A thick back muscle will make you look stronger. There are many back training exercises, so do you know what are the methods of barbell back exercise? Let's take a look together!
Barbell leaning over rowing
Start standing upright and hold the barbell with a grip slightly beyond the shoulders. Bend the knees slightly to move the body forward while maintaining a neutral position of the spine. Move the barbell upwards to contract the latissimus dorsi and peak contraction. During the process, the upper body will maintain a fixed position. Concentrate on pulling your elbows back to eliminate arm movement as much as possible. Using a booster belt allows you to lift more weight and prevent the grip from restricting movement. Leaning over and rowing is the best action to get a strong, wide back. The uniqueness of this action is that compared with other actions, it will more specifically target the training of several back muscles. If the movements are performed correctly, it will help strengthen and thicken the middle back.
Pandler rowing
The barbell is placed on the floor, like a deadlift. Bend over the IFAST barbell so that your back is nearly level with the ground. Keep your chest straight and your spine neutral, and push your elbows back behind your torso during the top exercise. Lower the barbell to the floor and let it rest completely on the ground. The unique thing about Pendler's rowing is that the weight stops completely at the end of the action. Therefore, the stimulation of the latissimus dorsi is forced to increase in every movement.
T-bar single-arm rowing
First put one end of the barbell in the corner or mine tube. Raise your hips and face the barbell by your side. Keep your spine neutral and concentrate on pulling your elbows back across your torso. The ends of some barbells may be slightly thicker, so you can use booster straps to eliminate grip strength. When done in the correct posture, you will clearly see the latissimus dorsi that most people dream of. This one-sided barbell exercise allows you to focus on isolating every latissimus dorsi. In some strength training, it is considered the only best exercise that can promote full muscle development.
