Introduction
August 27, 2023. The barbell rowing movement is a popular choice among those who focus on back – training. It has two distinct grip positions – forehand and backhand, which are often the subject of exploration for fitness enthusiasts. What are the benefits of these two training modes for our fitness? Is the backhand grip or the forehand grip more advantageous during training?
Re – learning the Barbell Row and Its Standard Movements
The barbell row primarily targets the back muscles. Muscles such as the latissimus dorsi, rhomboids, and posterior deltoids are stimulated during this movement, and the elbow flexors are also involved. There are two main forms of barbell rowing: the straight bar dip row and the t – bar dip row. Taking the straight bar dip row as an example, it can help fitness beginners gain a deeper understanding.
The standard movement requirements for straight bar rowing are as follows: Maintain body stability, with feet shoulder – width apart. Slightly bend the knees, keeping the angle between the thighs and calves at about 150 degrees. Keep the chest up, abdomen tightened, and the spine in a neutral position. Hold the barbell at the iliac bone of the thighs with both hands, arms straight. As the legs bend at the knees to land the barbell, clamp the arms to the sides of the body. Under the stretching force of the latissimus dorsi, lower the barbell to the ankles of the legs and hold the top contraction for 2 seconds. Then, slowly pull the barbell upwards along the thighs, contracting the latissimus dorsi inwards, and return to the preparatory position to resume the movement exercise.
The Effect of the Positive Grip on the Exercise
The positive grip involves starting the exercise with the back of the hands facing outwards and the palms of the hands facing inwards. During the exercise, it mainly works on the upper back muscles. This makes the upper back muscles become thick and strong under the stimulation of the exercise. The muscles will grow laterally, widening the back muscles. This grip mainly stimulates the rhomboids, upper latissimus dorsi, and infraspinatus muscles to a large extent, promoting the development of the upper back muscles.
The Effect of the Reverse Grip on the Exercise
The reverse grip row is the opposite of the forward grip row, with the palms of the hands facing outwards and the back of the hands facing inwards. With this grip, the main target muscles are the middle and lower back muscles. Similar to the forward grip, it increases the width and thickness of the back muscles. Some parts of the latissimus dorsi muscles in the back are rarely exercised due to their physiological position. The reverse grip fills this gap and provides good stimulation to the lower latissimus muscles.
In conclusion, there is a difference in the muscle – stimulation areas between the forward grip and the reverse grip. If we aim to work on the upper muscles, the forward grip barbell exercise is recommended. If we want to address the deficiencies of the lower back muscles, the reverse grip is the most suitable movement. For a perfect back, combining the two grips is the best approach.
