< strong>Build a more three-dimensional upper back: Row with a wide grip!

In back bodybuilding training, most people pay more attention to their side backs, that is, Latissimus dorsi, the wide and thick latissimus dorsi can give you a perfect inverted triangle figure from the front and back

However, for In terms of the three-dimensional sense of your back, your upper back is the focus (rear deltoid muscles, trapezius muscles and rhomboids). Only when the upper back muscles are better developed will your shoulders and back be more three-dimensional. !

How to better train your upper back muscles in back training (especially rowing training)!

The answer is: hold it wider

In rowing training: Using a wide grip posture will increase the angle of shoulder horizontal abduction and reduce the angle of shoulder extension. This will reduce the involvement of the latissimus dorsi, and at the same time, our upper back, The posterior deltoid muscles will be strengthened

Especially when the elbow is raised toward the level (abduction) The feeling is more intense!

Seated wide-grip rowing

Bent over wide-grip barbell row

Notes:< /strong>

1. The grip distance does not need to be too wide, about 1.5 times shoulder width. The standard is that when the forearm is pulled back, the forearm is vertically forward. The upper arms are nearly parallel to the ground

2. When pulling back, try to pull the crossbar or barbell down to the sternum position

3. Be careful not to lift your chest too high during the movement, as this will easily lead to hyperextension of the lumbar spine. Try to tilt your pelvis further back and keep it tight. Tighten your belly

4. When pulling back, try to keep your shoulder blades close together, and hold the crossbar tightly to tighten your shoulder deltoid muscles, and feel the slight soreness caused by muscle contraction. .

5. It is recommended to choose medium reps (12-15 reps), which will make your muscles feel better! span>