If you want to get strong back muscles, you must do rowing movements. Various rowing training (seated rowing, dumbbell Barbell rowing, reverse rowing, etc.) help us build strong back muscles

However, many people will have no feeling in their back muscles when performing rowing training, resulting in excessive arm strength!

A big reason is that the movement pattern is disordered: the scapula cannot be retracted normally!

When you cannot activate the scapula correctly (the scapula seems to be nailed), your back muscles will not be better involved in the movement, and the arm muscles will take over!

Error demonstration: the scapula is not activated, use the strength of the arm to pull

The correct sequence of exerting force It should be: before starting, you should first retract your shoulder blades → then extend your arms → bend your elbows and pull the handle back!

Keep your back straight and your trunk stable. Contract your back muscles to retract your shoulder blades, and at the same time lift your elbows upward! Pull the handle to your waist; then squeeze your shoulder blades and hold for a second! Then slowly open your shoulder blades and straighten your elbows until your back muscles are fully stretched! Be careful to maintain tension during playback!

How to adjust?

For people with poor scapular perception, it is recommended that you do not add arm pull-up movements first, and it is recommended to use some simple small movementsUse it to help feel the movement of the scapula and activate the muscles near the scapula!

For example:

W shoulder abduction

This is a very simple movement that allows you to easily find the feeling of scapula retraction! It is recommended that you use it as a warm-up before training!

Lie prone with straight arms and scapula retraction

< p> Keep your arms still, like a hook, and then activate your back muscles to retract the scapulae. Hold for one second at the top of the movement, squeeze the scapulae hard, and then slowly open the scapulae. Pay attention to keeping the scapula sinking stably and avoid shrugging!

After you are familiar with the movement of the scapula, add the arm pull-up movement! You can try to break down the action:

1. Retract the scapula

2. Pause

3. Bend the elbow and pull up

4. Pause

5. Open shoulder blades

6. Pause

7. Straighten your arms!

After mastering this rhythm, erase the pauses and perform the entire movement smoothly.