When we do our sports session, we tend to neglect the back in favor of the thighs, abs or glutes. However, developing the muscles in this area is important because it allows you to keep your spine straight, maintain correct posture, have shapely shoulders, slim down and above all avoid back pain; whether chronic or transient. To have a sculpted and robust back, there are many exercises: the front or side sheathing, the swimmer, the superhero … And if this time, you were working the back muscles by practicing the rowing barre ?
What is the rowing bar?
The rowing barre is a polyarticular weight training exercise that contributes to the development of the back muscles. It consists in soliciting in a particular way the dorsal, the great circle, the deltoids, the biceps, the abdominals, the lumbar, the forearms and the trapezoids, using a bar and weights. The main movement of the rowing-bar is done in a “bent over” position.
Rowing barre: how to practice this strength training exercise?
To achieve a “tilted bust” rowing bar, you should place yourself in front of a fixed bar. We stand with feet slightly apart at shoulder width to have a good balance, then we bend down to grasp the bar, engaging in pronation (palms down) or supination (palms up). The hands should be more apart than the width of the shoulders, the abdominals should be sheathed and the back should always remain straight.
It is then necessary to bend the knees and to bend his bust until it is almost parallel to the ground. Then lift the bar before bringing it back to the abdomen. Please note: the bar should only be lifted using the back muscles, without straining the biceps or forearms. We stay a few seconds in this position to hold the contraction and we release the weight slowly and gently. The movement is then reproduced until the desired number of repetitions is reached.
To do this exercise and develop the back muscles correctly, you should work with loads that are adapted to your strength and abilities. If you cannot bring the bar back towards your abdomen without straightening your bust, you reduce the load. It is possible to make a rowing bar at the gym but also at home. To do this, just replace the bar with two dumbbells to carry in each hand and follow the same instructions.
Rowing barre: what are the benefits of this strength training exercise?
The rowing bar is effective for working the different back muscles. It improves the support of the bust and the spine and helps prevent or reduce back pain because it strengthens this part of the body, which then becomes less sensitive to pain. Another benefit of the rowing barre: it helps to have a better posture. Working the back muscles allows you to straighten your back, to be less hunched and therefore to stand straight.
The rowing bar also refines the waist and allows you to have a more harmonious silhouette, because when you muscle your back, you lose fat and burn calories. This exercise has other benefits: it protects the joints and reduces the risk of injury. A sturdy back reduces the risk of making false movements. The list of benefits of rowing bar does not end there: this strength training exercise also helps to tone the chest and sculpt the shoulders.
Mistakes to avoid when performing a rowing bar
To avoid injury when performing this exercise, you should not gain momentum as this may give a false idea of the load being lifted. Another mistake is digging your back, as this can cause back pain. Always make sure that your back is straight and that your abs are sheathed during exercise. The bust should not be fully straightened and the elbows should not be bent too much during exercise.
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