Dumbbell row to the chest on an incline bench. Barbell row lying on a bench

The barbell row lying on the bench develops the middle part of the back muscles, the latissimus dorsi and rear deltas. The exercise is suitable for athletes with an injury in the lumbar region, because in this case it is not loaded, and the muscles are trained.

Lying row can be performed on horizontal bench or oblique:

with a barbell (straight and EZ-shaped bar), what we will consider in detail;
with dumbbells.

It is much harder to balance with them, especially if you need to take more weight. Therefore, perform traction while lying on a bench with a barbell. And with dumbbells, perform more efficient bent over rows.

Barbell Row Technique

Consider two options: with a straight barbell on an inclined and a bent barbell on a horizontal bench:

Place the bench at an angle of about 30 degrees, lie face down on it, take the barbell in your hands;
Arms are straight, perpendicular to the floor. Elbows look to the sides;
Exhaling, pull the bar towards you. Bend your elbows, lifting your shoulders up. Pull until your elbows are level with your back. Point your elbows to the sides, this position should form the letter "T", when viewed from above;
Hold for a couple of seconds in a state of muscle contraction, at the top point;
Do the required number of times.

Now consider with a curved barbell on a horizontal bench

Place a curved barbell under the bench;
Lie face down and grab the bar wider than shoulder width;
Exhaling, pull the bar towards you. If you pull to the chest, the upper back works; if it is pulled to the stomach, the lats work;
Hold the position for a couple of seconds when the muscles are maximally contracted.

Here you can use a straight bar, but with a curved one, the range of motion will be better.

Who, when and how much

Everyone, especially suitable for athletes with lower back problems;

When

This basic movements, but it is better to perform in the middle of a back workout. Even if your lower back hurts, do it after pull-ups;

How many

10-12 times, 3 sets.

The barbell row lying on the bench is perfect for athletes during recovery from lumbar injuries.

Main working muscles:

Short description:

Lying face down on a bench, pull the weight toward your stomach.

Introduction

The bench belly row is a much safer variation on the traditional but potentially dangerous bent over row and T-bar row.

Preparation and starting position

Raise a bench off the floor or place a padded board on top of the power rack. The bench or board should be at such a height that you, lying face down on it, could barely reach the weight on the floor. You can adjust the distance between the bench and the weight by placing a plate of the desired thickness under each end of the barbell or under each dumbbell.

When working with a barbell, you can take it either straight or reverse grip, whichever is more convenient for you. Try a shoulder-width grip first, then you can grab a little wider or a little narrower. However, you may find that you are uncomfortable doing exercises with either a forward or reverse grip.

In addition to grip difficulties, the prone deadlift has other disadvantages. First, there is compression of the chest and breathing becomes difficult. This is inherent in any prone deadlift and you can get used to it, especially if you briefly put weights on the floor between repetitions.

Another disadvantage - especially for athletes with short arms and a large chest - is the reduced range of motion due to the fact that the bar rests on the bench before the shoulder blades are fully pressed together. The thicker the bench, the shorter the amplitude. This shortcoming can be corrected by attaching a pair of weight handles to the bar.

If you take dumbbells instead of a barbell, you can do the exercise with a greater amplitude and a more comfortable grip. Dumbbells allow you to hold your hands in a natural parallel or nearly parallel position. However, dumbbell plates, depending on their diameter, can interfere with full range of motion - you will be forced to move your arms to the sides so as not to hit the bench with dumbbells. You can try to solve this problem by putting small diameter plates on the dumbbells and using a parallel grip instead of a pronated one.

Perhaps there is a better way (it was suggested in chapter on bent over dumbbell rows) - try attaching a kettlebell handle to each dumbbell, or use a pair of montini dumbbell bars without locks.

With their help, you will be able to do the exercise in full amplitude at the top, without resorting to pancakes of small diameter, and the pancakes will not rest against the bench.

Performing traction to the belt lying down

Pull a barbell or, preferably, dumbbells to the sides of your abdomen and pull your shoulder blades together. If you can't hold the top position for a second and can't pull your shoulders back at the same time, then you've lifted a weight that doesn't match your strength right now. Find the trajectory and grip width that works best for you and that—this is important—allows you to keep your forearms vertical. Always lower the weight under control and do not relax at the bottom after completing the repetition, otherwise you may injure shoulder joints. Maintain tension in the shoulder muscles.

The seated deadlift mimics the motion of the lying deadlift, but without the force of gravity acting on the torso. If you have such a simulator in the gym, then try it. This machine, like the bench press, does not put your lower back at risk of injury and almost does not compress chest. However, due to the fact that you will be forced to move along a given trajectory, it is possible that the movement will not seem quite natural to you.

Sitting deadlift machine, pronated grip is used.
Notice how the shoulder blades press against each other.

Depending on the design of the seated deadlift you are using, you may have a choice between a pronated or parallel grip. However, the parallel grip may be too narrow. Your forearms should be parallel to each other at all points of amplitude. Choose a grip that meets this condition the best way. Then adjust the seat height to find a position that allows you to keep your forearms parallel to the floor and that allows you to arch your back in the position of maximum muscle contraction.

To create an athletic figure, you need to devote a lot of time, purposefully pumping the upper, middle and lower zones. build up the shoulder girdle, the study of the "wings" expands the back. Back extensor techniques strengthen lumbar and stabilize the body.

We will talk about dumbbell rows on a lying bench, massively loading all zones, including rhomboid, large round muscles and partially involving the rear deltas. You can work:

standing, ;
lying on incline bench holding 1 or 2 dumbbells in your hands.

Let's consider the option with inclined traction in more detail.

Lying barbell row

An excellent exercise for those who are afraid to overexert their back.

Lie on a bench with your stomach set at an angle of about 30 degrees.
Fix the position of the body, resting the toes on the floor. Lower your free hands down.
Ask for a barbell or do it yourself, hanging down and grabbing the projectile with an overhand grip on the line of the shoulders.
With a bar in your hands, align your body, raise your head and stop looking at one point. To rule out work shoulder girdle, keep your elbows close to your body. On an exhalation with flattened shoulder blades, pull it towards your chest.
Hold on, slowly lower it down.

Allowed experiment with the positioning of the hands, turning the hands in different sides, however, the change of positions has no practical significance. It is more convenient to hold the bar from below. Such setting of the palms in addition, it lengthens the amplitude, but 1/3 of the load is received by two-headed beams. Beginner bodybuilders and girls this version is more suitable for working out the technique. Repeat the movements 10-12 times.

Dumbbell row in lying position: technique

This exercise can also be performed with shells. It is more often chosen by girls.

Lie on your back with weights in your hands, holding the base with a neutral grip.
Lower your shoulders and hands down, rest your toes on the floor. Make sure that the chin does not touch the edge of the back, and the head is raised up.
As you inhale, bring your shoulder blades together and pull your elbows along the body without spreading your elbows to the sides.
Raise the dumbbells up to the solar plexus.
Freeze for a second, take a breath and lower your hands into the PI.

Comments

During the process don't tear off chest from the surface.
Work with moderate scales.
Don't let sharp movements.
Pull on your stomach with target muscles, otherwise the biceps will receive a certain part of the load. In this exercise, the muscles of the hands perform only the function of assistants.

Dumbbell row to the belt with one hand

This option is suitable for those who find it difficult to maintain a deflection in the lower back when working on a straight bench.

Without changing the angle of inclination, put one knee on the bench so that the foot hangs down.
Lean on the back with your bent arm.
When the weight is distributed over 3 points in the lower back, a deflection will form by itself, due to which tension is automatically removed from the spine and arms.
As you exhale, pull the lowered hand to the lower part of the sternum, while inhaling, lower it into the PI.

Work head up without rounding your back. If you can’t pull the projectile above the stomach, reduce the weight. A sign of a well-executed technique- strong tension in the back. By the way, in order to feel the work of the muscles, you need to work with a small weight.

Girls enough 3 kg;
men- 5 kg.

Athletes take note

changing degree of angle between the body and the shoulder, it is permissible to work out the entire array.
When spreading elbows a certain share of the load is received by the rear deltas. If they are moved closer to the body, other muscles will be connected. As already noted, pressed elbows and thrust to the belt work out the "wings". To evenly train the upper and lower zones, use all options.

Rate this article!

This exercise is nothing more than the opposite of the bench press. Therefore, it develops mainly the muscles of the middle part of the back. Secondarily involved latissimus dorsi and rear deltoid muscles. The muscles of the shoulder girdle are also involved in this exercise, but the proportion of the load that falls on them is very small. Traction is performed on one muscle impulse, which positively affects the coordination of movement in general.

The relevance of the exercise

Many novice athletes do not pay due attention to this exercise. The reason is that they only want to pump upper part back to look solid. But this approach is completely wrong. After all, science has long been proven that muscles cannot swing locally. Even if it turns out to slightly grow a separate muscle, it will not look beautiful if neighboring muscle groups remain untrained. All experienced bodybuilders believe that the body is a harmonious object in which no part can be neglected.

This exercise is very useful and effective for those who understand how important the central part of the back is. You can perform it not only with a barbell, but also with dumbbells. There is no fundamental difference, but in the case of using dumbbells, one inconvenience appears. The fact is that thanks to the neck of the bar, the movement occurs along an even trajectory, which is difficult to create with two dumbbells, especially if the muscles are already tired. Therefore, when working with large weights, dumbbells are generally not suitable for this exercise. Of course, you can try to use them, but most likely, the correct amplitude, if you can achieve it, is only on the first repetitions.

Traction should be carried out exclusively by the strength of the main muscle. Only by loading it in each repetition, you can achieve good result. You should not help yourself with the strength of the shoulder or triceps, because then the whole essence of the exercise is lost.

The most suitable angle of the bench for working out the middle part of the spinal muscles is 30 degrees.

In the starting position, when the arms with the barbell hang freely, you need to turn your elbows to the sides.

It is important that the movement is carried out not only by bending the elbows. In the upper phase of the exercise, the shoulders must be included.

If the exercise is performed correctly, at the top point the shoulders will form the letter T with the body.

Exercise technique

For cash, you need to take the starting position: lie on the bench, press your socks to the floor, take the barbell with a wide straight grip, lowering your hands to the bottom. When the athlete is ready to perform the exercise, he should turn his elbows to the sides and slightly tighten the body. Now you can start pulling.

As you exhale, the bar rises to your chest by bending your elbows to the sides. When the projectile reaches the midpoint of movement, the shoulder joints begin to activate. They smoothly raise the bar until the shoulder parts of the arms are in line with the back. Having lingered a little in this position, you can and should feel how the muscles of the middle part of the back contract.

Now, with a breath, you can gently lower the barbell to its original position and continue working. IN lowest point it is advisable not to allow long pauses.