Oars are one of the mBest exercises to work your back. In addition, you can work in many ways: with dumbbells, machine, barbell, kettlebell, etc.
You’ve probably heard how the grip you use during rowing exercises can affect back development. Athletes have sought to stimulate the lats with a supinated (i.e., hand facing down), neutral (i.e., palms facing), or prone (i.e., hand facing up) grip during exercise. oars
Similarly, a close grip width is often used with the goal of increasing lat involvement, while a wide grip width is commonly used to emphasize the upper back.
TRAINING of ARMS and BACK only with an ELASTIC RUBBER | vitonic
What effect each grip has on the back
The grip width used during a row, doesn’t really directly determine which back muscles are stimulated preferably; however, it can influence the type of movement that occurs in the shoulder joint, which can influence the main musculature that is used.
As the angle of shoulder abduction used for a row decreases (i.e. the elbows move closer to the trunk), a row will imply a greater extension of the shoulderswhich implies that there is a greater work of the dorsal.
Shoulder extension and horizontal shoulder extension (the closer the degree of the shoulder to the torso is at 90º, the greater the horizontal extension of the shoulder) are performed mainly by different musclesso the degree to which you perform each movement during a row will affect the degree to which these back muscles are trained accordingly.
What muscles involve shoulder extension?
During a row, shoulder extension is produced primarily by the latissimus dorsi, teres major, and posterior head of the deltoid. To a lesser extent, the teres minor can also help extend the shoulder.
What muscles involve the horizontal extension of the shoulder
Horizontal extension of the shoulder occurs primarily during an overhead row. posterior deltoid and three of the four muscles that make up the rotator cuffwhich are: the teres minor, the infraspinatus and the supraspinatus.
So what grip do I use
Knowing that the muscles are actually activated by the position of the shoulders, really use the grip that you are most comfortable with and the one that is most secure, as there will be rowing exercises with which you feel more comfortable performing a neutral grip and with another, you will prefer to do it with an overhand grip.
What you have to try is to perform different rowing exercises with different angles of shoulder abduction in order to work the muscles of the back in all its planes.
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