Dumbbell row to the chest while standing. Vertical dumbbell chest row

Powerful muscular shoulders are not a gift of nature, but the result of hard work on the development of deltas. This muscle consists of three bundles, like a shoulder pad they cover shoulder joints. The front beam works the most, it is involved in most pressing exercises, the middle one works when raising or spreading the arms to the sides. With the back beam, everything is a little more complicated, in ordinary training we get a minimum load, so targeted training is needed. And this can only be done in the forward tilt position when it comes to using free weights.

Consider one of the ways to train the back of the delta - the thrust of the bar to the chest in an incline. At first glance, it may seem that the main work will be done by the back, but this is not so. Given the correct execution of the exercise and a wide grip, the main load falls on the rear deltas, and the trapezium and latissimus dorsi are additionally included.

The wide-grip barbell row is very similar to the belt row, but their purpose is completely different. In the first case, deltas are trained, in the second, the back muscles. In a volumetric set of exercises for the middle and front deltas, traction to the chest will allow you to build beautiful, massive, rounded shoulders.

Bent-over barbell row: technique

Consider the principle of working with a barbell, with other shells everything will be similar:

1. Take an even position with your legs parallel to the width of your shoulders. Bend your legs and take the neck with a wide grip, take a stable position. Make the angle of inclination as much flexibility allows you. The more horizontal, i.e. closer to the parallel with respect to the floor, the body will be located, the better the performance will be;
2. Maintain a natural curve in the lumbar region. If you begin to experience discomfort, immediately reduce the slope;
3. Inhale and pull the barbell vertically up to chest level. Elbows spread to the sides, try to work only with the back beams. If you look at this case upside down - it will resemble a bench press;
4. At the top point, hold for 1 second so that the muscles receive a static load, then slowly lower the projectile, while exhaling.

Try to concentrate as much as possible when doing the exercise on the work of the rear deltas. It is necessary to exclude the biceps and not to do traction due to their tension. Imagine that from your elbows you have ropes with hooks attached to the bar, and you just spread your elbows to the sides and up. Use wide grip so it will be easier for you.

Common mistakes in chest rowing

The barbell row to the chest is a fairly simple exercise, but athletes manage to make mistakes in it, especially beginners. We list the problematic issues that can reduce the effectiveness of the rod to the chest and provoke injuries:

• First of all, you need to strictly control the position of the back. If it turns out that in the tilt position you round your back, the load on the spine increases significantly. In addition to the weight of your own body, the weight of the bar also affects it, which also increases the load on the spine, but exponentially. Therefore, in order to avoid injury, you need to keep your back straight, and the muscles of the press and back in constant tension for the entire time of execution;
• Always look ahead, no need to look down. So you eliminate the desire to round your back;
• Keep your elbows at your sides, do not press them to the body. Otherwise, from an exercise on the rear deltas, it will turn into a pumping of the back muscles. Use a wide grip, pull your elbows out to the sides and the barbell towards your chest.

Execution Variations

There are several similar options to notice the barbell row to the chest in an incline:

• Bent over dumbbell row;
• T-bar pull to the chest;
• Thrust from the lower block with a wide handle;

On the one hand, lifting dumbbells is a little more difficult, because you have to include stabilizer muscles in the work. On the other hand, significantly less weight will be involved than with a barbell, which will reduce the load on the joints and make the exercise safer.

In addition to the options considered, the rear delta can be trained with the help of.

Who, when and how much

To whom: The exercise is simple, so anyone who does not have problems with the lumbar can perform it;

When: Do a bent-over row at the end of your delt workout;

How much: 3-4 sets of 8-12 reps each.

Masses to you and relief!

The dumbbell row to the chest is an excellent basic exercise for developing the muscles of the shoulders, biceps and chest. This exercise performed very simply. After a month of training, you can feel good result- relief muscles.

Take dumbbells in your hands (you can also use a different weight, for example, a neck from a barbell) lower them down, bending your elbows slightly, then, as you exhale, gently pull them up to your chest. After lifting the dumbbells as high as possible, slowly lower the dumbbells down to their original position while inhaling.

While your muscles are tensing, they are growing. This exercise effective remedy to build muscle mass in your arms.

Bent over dumbbell row

Step 1: Keep your back straight. Lower the dumbbells on straight arms down in front of you.

Step 2: bend your arms, pulling both dumbbells up to chest. Strain your back while doing this. Pause at the top, then lower the dumbbells to the starting position.

Dumbbell row is performed to the side surfaces of the chest. Watch the accuracy of the trajectory of movement.

Muscle groups involved : back, shoulders, biceps, abdominal muscles.

Video: Bent Over Dumbbell Row

Tilt and pull dumbbells to the chest on one leg

Step 1: Standing with dumbbells in hand, palms facing each other. Take one leg back while leaning forward at the same time. Keep your back straight, lowering the dumbbells as low as possible to the floor.

Step 2: Pull the dumbbells towards your chest while maintaining balance. Lower the dumbbells, then return to the starting position.

Muscles involved: back of the thigh, buttocks, upper back, extensor muscles, deltoid muscles as well as the whole body.

Bent-over barbell row to the chest - basic, strength exercise, aimed at working out the rear beams of the deltas, as well as the latissimus dorsi.

Essential Workers muscle groups: rear deltas.

Auxiliary muscle groups: latissimus dorsi, trapezius, biceps.

Bent-over barbell row to the chest - execution technique.

1. Stand up straight, holding the bar with a shoulder-width grip. Palms facing inward.

2. Bend your knees slightly and bend over, maintaining a slight arch in your lower back. Hold the bar on outstretched arms perpendicular to the floor. Once your torso is parallel to the floor, spread your elbows out to the sides in relation to your body. Tip: Your torso and arms should resemble the letter "T". Now you are ready to start the exercise.

3. As you exhale, keeping your arms perpendicular to your torso, pull the bar up to your upper chest, squeezing your rear delts. At correct execution this exercise should resemble the inverted bench press.

4. Also, refrain from engaging your biceps to pull the bar towards your chest. Focus on the work of the rear deltas; the hands are only used as hooks to hold the bar.

5. While inhaling, slowly return the weight to its original position.

Take dumbbells in your hands, fists look forward. As you exhale, lift your shoulders and bend your elbows until the dumbbells reach chest level and your elbows are above your forearms. Pause and return to the starting position.

Exercise rules

1. Take the dumbbells in your hands with a pronated grip. Keep them at the level of the upper thigh. The arms are slightly bent at the elbows, the back is straight. This is your starting position.
2. As you exhale, lift your shoulders and bend your elbows until the dumbbells reach chest level. Raise your arms along the body until the elbows are higher than the forearm. Keep your body still. Pause at the top of the exercise.
3. On an inhale, slowly lower the dumbbells to the starting position.
4. Repeat the recommended number of times.
   Attention: be careful with the working weight. Too much weight negatively affects the position of the body, which can lead to shoulder injury. Perform the exercise without jerking and swinging the dumbbells. If you have problems with shoulder girdle, abandon the vertical thrust and replace it with dumbbell side raises.

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If you go to any average gym, you will surely see how many mistakes people make, even in such a technically simple exercise like bent over dumbbell rows. And there’s no need to talk about the bench press or squats at all.

In fact, most athletes would get a lot more bang for their buck if they just learned how to do it. basic exercises. Given the above, I would like to state my main views regarding bodybuilding and methodology strength training generally:

• Exercises should be performed with impeccable technique and clearly work out the target muscles.
• A correctly performed exercise with a small weight is better than an incorrectly performed exercise with a large one.
• If you constantly follow the same training program, then there will be no notable progress in building muscle mass, improving performance or aesthetics.

But back to the bent over dumbbell row. I rarely see it done right. Unfortunately, what I usually see is a bizarre combination of a triceps extension and a concentration biceps curl, done on top of that using momentum.

Muscles working in dumbbell row with one hand: 1 - latissimus dorsi back; 2 - large round; 3 - trapezoid; 4 - deltoid

When performing any exercise, you need to know which muscle groups are involved and how they work.

If you do the dumbbell row correctly, then it will become one of the best tools for working on top bodies in your training arsenal.

So what muscles work in this exercise? Mainly, these are the latissimus dorsi and round muscles of the back, as well as the core.

The one-arm dumbbell row is great for those with back pain because it engages the latissimus dorsi muscle, which is associated with the thoracic, lumbar, and sacral departments spine, as well as with the sacroiliac joint. In addition, the exercise helps to strengthen the muscles of the upper and middle back (which is difficult to achieve only with deadlifts or squats), and also improves the mobility of the shoulder blades.

The bent-over dumbbell row also engages the rhomboids, lower trapezium, and erector spinae muscles, and requires good stabilization of the rotator cuff. This means that if you do the exercise correctly, you should feel the work of the muscles located between and under the shoulder blades.

Bent Over Row Technique and Common Mistakes

If you ask a dozen people in gym where they feel tension doing the dumbbell row, they will point to the elbow, biceps, wrists, shoulders, neck, buttocks, and other parts of the body, but not to the latissimus dorsi.

Perhaps it is because of the incorrect position of the body that people subsequently begin to complain of back pain. They mistakenly round the chest or lumbar spine, tilting the head too low or, on the contrary, throwing it back, spreading the elbows to the sides, turning the wrists, turning the torso, or jerking the dumbbell.

Here is a video that shows how to properly perform one-arm dumbbell row while standing in a bent position:

The position of the spine affects the movements in the shoulders. Because the lats move the shoulder blades, the pull will only work properly if the upper back is not rounded.

The rounding of the back limits the mobility of the shoulder blades and excludes the possibility of using the latissimus dorsi.

Here's a video showing what a one-arm dumbbell row with a rounded back looks like:

Many people also pull the dumbbell too high, which seems like a good idea to them when countering gravity. But in this case, look at the position of the body: the latissimus dorsi is below the shoulder, and the upper part of the trapezius muscle and the muscle that lifts the scapula are above it.

This means that one-handed dumbbell rows will be more actively involved in the work. upper part trapezius and levator scapula, not the lats and rhomboids.

The shoulder blades should be tense and pressed to the back, and the dumbbell should be raised to the level of the upper thigh.

Many people, while performing dumbbell rows while standing in an incline, also turn their torso to the side and unbend their leg at the knee. The exercise is starting to look a bit like a leg press with a weight in one hand.

The body must be absolutely motionless, and the movement must come only from the arm and shoulder.

Here's a video that shows what a bent-over dumbbell row looks like with an emphasis on a bench with torso twists:

The latissimus dorsi act as the extensor muscles of the spine, and are also responsible for fixing the shoulder blades, so a straight back position will allow them to be more actively involved.

Many people instead of tightening their core muscles, tense their abdominal muscles, which causes them to involuntarily pull their pelvis back and, as a result, bend their spine. Doing this is not worth it.

And finally, the last mistake concerns the incomplete inclusion of the shoulder blades, which leads to a decrease in the load on the rhomboid muscles and trapezium.

Here's what it looks like in practice:

The back position is correct here, but the shoulder blades are not tense enough to do their job. This is similar to lifting dumbbells for biceps with incomplete extension of the arms. Of course, the muscles still work, but this is far from ideal.

The reason may be in the immobility of the anterior part of the shoulder, in particular in the clavicular head of the large thoracic and small chest muscle, as well as in the weakness of the rhomboid muscles. Often, a little stretching can improve position and increase range of motion.

Here is an example of how you can perform a myofascial release yourself:

Bent Over Dumbbell Row Variations

When you have mastered the technique of the classic alternating dumbbell tilt on the bench, you can move on to its various variations. By focusing on just one exercise, you increase your risk of repetitive injury (think runners on long distances and their hip injuries), or at least reaching a plateau.

By making small changes in body position or grip, you can continue to stimulate new growth. muscle fibers and give them a new incentive to adapt.

Here are a few variations of the one-handed dumbbell row to the belt:

Holding dumbbells at different points on the handle causes the forearm muscles to work differently, which affects the ability to stabilize the weight.

Changing the position of the legs and hips provides different bases of support, as well as changes the position of the pelvis and spine, which affects the ability of the muscles to perform a pulling movement. Such small adjustments to the exercise can lead to great results.

Conclusion

Once I thought that if I pull 60-kilogram dumbbells even with completely wrong technique, then I can become stronger, quickly increase muscle mass, and my back will be wide and V-shaped.