< strong>Alternate inclined plank rowing!
Dumbbell rowing is one of the most popular training exercises in the gym. It can well exercise our back muscles (lats, traps, rhomboids), Strong back muscles give you an enviable inverted triangle figure!
Today I want to introduce you to a great rowing variation: alternating inclined plank rowing!
1. Use an inclined board to correct the instability of your trunk
strong>Many people will have incorrect spine alignment (bending, rotating) and core instability when doing dumbbell rowing. This can easily lead to lower back discomfort and also make your The movement of the upper limbs is affected, and the back muscles cannot fully function!
2. Dumbbell alternating rowingHas the advantages of unilateral training! It can help you improve the imbalance of muscle strength on the left and right sides! At the same time, because when one hand is moving, the other hand is in a static state of bearing weight (still in a state of isometric contraction), which can help you increase the time the muscles are under tension and better stimulate the muscles!
Action Demonstration
1. Hold dumbbells in both hands and straighten them naturally, lying prone on On the training bench, the angle of the training bench is less than 45 degrees! Keep your chest up and your head up
2. Straighten one hand naturally, and use the other hand to activate the back muscles to pull the dumbbell up to the side of the abdomen, and then stop. Stop, start the same one-handed rowing action with the other hand, stay at the top of the action, and alternate hands!
Choose medium weight! / Do 3-4 sets / 8-10 times per set (each hand) / Rest time 60-90 seconds
You can also choose to train with a cable trainer in a sitting position:
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Notes
1. Keep your head up and your chest up so that your back muscles can Good contraction!
2. Keep the shoulder blades down and avoid shrugging!
3. It is recommended to choose a lighter weight than usual!
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