Standing dumbbell rows. Bent-over barbell row. One-legged dumbbell tilt and pull to the chest

Dumbbell Rows Are Excellent basic exercise for the development of the muscles of the shoulders, biceps and chest. This exercise is very simple. After just 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 bar from a barbell), lower them down, slightly bending your elbows, 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 tense, they grow. This exercise effective remedy for building muscle mass your hands.

Step 1(initial position). Hold the dumbbells in one hand and place the other hand on the bench. Place your bent knee leg on the bench and secure them securely in a fixed position. If left hand is on the bench, then left leg should also be placed on the bench. Straighten the other leg on the floor. Keep your back straight throughout the exercise.

Step 2... Pull the dumbbells up to your chest as much as possible. Having reached the stop, gradually lower the dumbbells down to their original position.

Row of dumbbells to the belt in the slope

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... At the same time, strain your back. At the top point, pause, then lower the dumbbells to their original position.

Recommendations... Don't arch your upper back. Keep your back straight and your neck relaxed. Place your shoulders back. Dumbbell rows are performed to the lateral surfaces of the chest. Keep track of the accuracy of the trajectory of movement.

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

One-legged dumbbell tilt and pull to the chest

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 worked: back surface thighs, buttocks, top part back, extensor muscles, deltoid muscles as well as the whole body.

Powerful, muscular shoulders are not a gift from nature, but the result of hard work on developing 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 extending the arms to the sides. With the posterior beam, everything is a little more complicated, in ordinary training we get a minimum of load, so targeted training is needed. And this can be done only 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 barbell pull to the chest in the slope. At first glance, it may seem that the back will do the bulk of the work, but this is not the case. Taking into account the correctness of the exercise and a wide grip, the main load falls on the rear deltas, and the trapezium and latissimus backs are included additionally.

The wide grip barbell pull is very similar to the belt pull, but their purpose is completely different. In the first case, the deltas are trained, in the second, the back muscles. In a voluminous set of exercises for the middle and front deltas, pulling 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 the same:

Take a level position with legs parallel to the width of the shoulders. Bend your legs and grab the bar with a wide grip, take a stable position. Make the angle of inclination whatever flexibility allows you. The more horizontal, i.e. closer to the parallel in relation to the floor, the body will be located, the better the performance will be;
V lumbar maintain natural deflection. If you start to experience discomfort, immediately reduce the incline;
Inhale and pull the bar in a vertical plane to chest level. Raise your elbows 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;
At the top point, linger for 1 second so that the muscles receive 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 the deadlift due to their tension. Imagine that you have ropes from your elbows with hooks attached to a barbell, and you just spread your elbows out to the sides and up. Use wide grip, it will be easier for you.

Common mistakes in chest pulls

The barbell row is a fairly simple exercise, but even in it, athletes manage to make mistakes, especially beginners. Let's list the problematic issues that can reduce the effectiveness of the barbell pull to the chest and provoke injury:

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, it is also influenced by the weight of the barbell, which also increases the load on the spine, but with a geometric progression. 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 duration of the exercise;
Always look ahead, you do not need to look down. This will eliminate the desire to round your back;
Keep your elbows to the sides, do not press them against the body. Otherwise, from an exercise on the back 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 toward your chest.

Execution variations

There are several similar options to notice the pull of the bar to the chest in the slope:

Dumbbell Rows;
Row of the T-bar to the chest;
A pull from the lower block with a wide handle;

On the one hand, lifting dumbbells is a little more difficult, because stabilizers have to be included 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 back delta can be trained using.

To whom, when and how much

To: The exercise is not difficult, so anyone who has no problems with the lumbar spine can do it;

When: Do a bent-over barbell row to the chest at the end of the delt workout;

How many: 3-4 sets of 8-12 repetitions each.

Mass and relief to you!

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

Exercise rules

Take the dumbbells in your hands with a pronated grip. Keep them level with your upper thigh. The arms are slightly bent at the elbows, the back is straight. This is your starting position.
As you exhale, raise your shoulders and bend your elbows until the dumbbells reach chest level. Raise your arms along your body until your elbows are above your forearm. Keep the body stationary. Pause at the top of the exercise.
As you inhale, slowly lower the dumbbells to the starting position.
Repeat the recommended number of times.
Caution: Be careful with your working weight. Too much weight will negatively affect the position of the body, which can lead to shoulder injury. Do the exercise without jerking or swinging the dumbbells. If you have problems with shoulder girdle, give up the vertical row and replace it with side raises of dumbbells.

Article taken from the site

The Dumbbell Row is an excellent basic exercise for developing the muscles of the shoulders, biceps and chest. This exercise is very simple. After just a month of training, you can feel a good result - relief muscles.

While your muscles are tense, they grow. This exercise is an effective way to build muscle in your arms.

Row of dumbbells to the belt in the slope

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 towards your chest. At the same time, strain your back. At the top point, pause, then lower the dumbbells to their original position.

Dumbbell rows are performed to the lateral surfaces of the chest. Keep track of the accuracy of the trajectory of movement.

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

Video: Bent-over Dumbbell Rows

One-legged dumbbell tilt and pull to the chest

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 worked: the back of the thigh, buttocks, upper back, extensor muscles, deltoids, and the whole body.

Row of the bar in an incline to the chest - basic, strength exercise, aimed at working out the posterior beams of the deltas, as well as the broadest muscles of the back.

Main workers muscle groups: rear deltas.

Accessory muscle groups: lats, traps, biceps.

Row of the bar in an incline to the chest - execution technique.

1. Stand up straight with a grip wider than your shoulders. Palms facing inward.

2. Bend your knees slightly and bend over, keeping a slight bend in the lower back. Keep the barbell on outstretched arms perpendicular to the floor. Once your torso is parallel to the floor, spread your elbows out to the sides of your body. Tip: Your torso and arms should resemble the letter "T". You are now ready to start the exercise.

3. As you exhale, keeping your arms perpendicular to your torso, pull the barbell toward your upper chest, squeezing the back deltas. At correct execution this exercise should resemble an inverted bench press.

4. Also, refrain from engaging your biceps to draw the bar to your chest. Concentrate on the work of the rear deltas; the arms are only used as hooks to hold the bar.

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