Rowing is a very effective bodybuilding exercise for strengthening the back muscles. This exercise consists of pulling a bar towards you in a leaning position, while contracting your back muscles. The benefits of rowing
This exercise is very interesting for people wishing to strengthen their back and improve their posture. Indeed, this exercise mainly targets the back muscles, but also works the shoulders, arms and abdominals. Rowing also helps improve back flexibility and mobility, which can prevent pain and injury. It is a polyarticular exercise, that is to say that it works several muscle groups at the same time, which saves time during your weight training sessions.
Different Types of Rowing
There are several types of Rowing, each targeting specific back muscles. The Rowing bar is the best known, it consists of pulling a bar towards you while keeping your back straight. Dumbbell Rowing allows you to work asymmetrically using one dumbbell at a time. One-arm Rowing, on the other hand, allows you to work each side of the back independently. Finally, seated rowing is a variant of bar rowing, but with a bench that keeps your back straight.
Tips for Effective Rowing
To perform an effective Rowing, it is important to respect certain rules. First of all, it is essential to position yourself well. To do this, you must be in a leaning position, with your legs bent and your back straight. Then, you have to pull the bar or dumbbells towards you by contracting your back muscles. It is important not to sway or raise your shoulders. Finally, it is essential to breathe well during the exercise by inhaling during the descent and exhaling during the ascent.
Common mistakes to avoid
It is important not to make some common mistakes when performing Rowing. First of all, you don’t have to swing to gain momentum. Next, shoulders should not be raised, as this can cause pain and injury. Finally, do not round your back, as this can lead to injury.
Variant of Rowing: Rowing Yates
The Rowing Yates is a variation of the Rowing bar, invented by the famous American bodybuilder Ronnie Coleman. This is a heavier and more intense version of the Rowing bar, which works the back muscles even more effectively. The principle is the same as for the Rowing bar, but the position of the hands is slightly different, which makes it possible to solicit more the muscles of the back.
How To Incorporate Rowing Into Your Workout Routine
It’s important to incorporate rowing into your workout routine to strengthen your back and improve your posture. You can start with one or two types of Rowing, depending on your level and your goals. It is recommended to perform this exercise once or twice a week, allowing sufficient recovery time between sessions.
Tips to increase the intensity of your Rowing
If you want to increase the intensity of your Rowing, you can increase the weight of the loads or the number of repetitions. You can also try other variations of Rowing to put more strain on your back muscles. It is important to progress regularly, while respecting safety rules and avoiding injuries.
Rowing is therefore a very interesting exercise to strengthen your back and improve your posture. There are several types of Rowing that target different back muscles and work asymmetrically.
