![]() ![]() Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best: You’re a Beginner Sometimes, choosing a chest-supported row simply makes more sense. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. You can also increase the stimulus by using a supinated (palms-up) grip. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. In addition to your lats, traps, and rhomboids, your posterior deltoids - the back shoulder muscles that attach to your shoulder blades - also act as prime movers during the bent-over row and the chest-supported row. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. Your lats, which are the largest back muscles, are the main mover during any row variation. Like the bent-over row, the chest-supported row involves multiple upper-back muscles - primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas.(If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.) Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs. Your grip strength will be put to the test with each exercise.Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout.Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly.Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position. The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine.On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation. The bent-over row involves the entire posterior chain and requires significant core activation.We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement? Credit: MDV Edwards / Shutterstock The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. While there are different routes you can take to achieve that sculpted look, the best back workouts revolve around a classic pull-day staple: the row. It’s no secret that building a well-developed back entails plenty of pulling exercises and enough protein to support your strength- and muscle-building efforts.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |