How to train correctly for rowing type movements when back training?

Shaping a broad back has always been a dream for many people, and will bring many benefits, such as allowing you to have a better posture, improve the stability of the shoulders and protect your spine. In addition to this, back training can also train many upper body muscles at the same time, which will make our training twice as effective.

The rowing class is a very common back training action, this kind of action can not only train your back, but also strengthen your core strength, and this action can be through the grip distance, grip changes, fully training every part of the back. And it's worth exploring which type of rowing is most helpful for muscle mass gain.

One-Handed Dumbbell Row

This move will give you more control over your back muscles, you'll be able to change your upper body position to accomplish different training goals, and it's great for dealing with muscle imbalances. But for beginners, this action has a certain degree of difficulty, it is difficult to standardize the completion of the action.

Generally we choose to perform the movement supported on a bench, but in fact this movement puts your body in an injury-prone state, especially for your groin, which can be overextended and even lead to xenon. On top of that, the drawback of performing the movement supported on a bench is that it doesn't allow you to fully extend your back muscles, and this is because your back muscles can only be fully extended when your arms are extended towards the upper front of your body.

But both of these problems can be overcome when you complete the movement with the bench raised and your body squared off, because in this position your arms can be tucked in and your back muscles can be maximized.

The barbell row

The barbell row as a two-handed movement hides muscle imbalances as opposed to a one-handed one, because the muscles of the right hand play a greater role while the other hand is assisted, and you can't target the muscles on either side individually.

As a result, your muscles are more imbalanced on both sides. And you won't be able to fully contract your back muscles, and you won't be able to fully contract your arms as you finish the barbell row.

And the movement is relatively difficult, so you have to have a strong enough lower back to do it correctly, or you could easily cause unnecessary damage to your body.

But this move can improve your athleticism and make you stronger. And by utilizing both arms at the same time, the exponential increase in weight can give you additional results that you can't get from single-arm training, as well as improve your core strength and stabilization.

Overall, in the process of training the back muscles, the most important thing to pay attention to is to keep the movement standard, do not rush, from light weight training, let the body adapt to try a larger weight, in order to avoid damage to the lumbar spine.