Guide for Beginners (XIX): Rowing to the Neck

Continuing with our guide for beginners in which we intend to collaborate to explaining the basic exercises which are usually included in a routine of Bodybuilding, Today we will describe a very effective exercise for neck and shoulders, it’s remo to the neck It reproduces the movement of the paddle vertically.

Execution of the oar to the neck technique

To begin the implementation of the exercise We must put us standing with the legs slightly apart and straight back. With the palms of the hands facing down or in pronation, we must take a bar with hands spaced less than the width of the shoulders.

With caught bar we relaxed arms and let the weight rests on the thighs to inspire and begin the movement by pulling from the bar to the Chin While the elbows are bent and go through the sides of the head. We exhale while we descend the bar in a controlled manner, avoiding impulses.

The exercise can be done with bar or dumbbell. It can run most separating hands to pick up the bar for influencing different muscle groups.

Muscles worked with the paddle to the neck

When performing rowing to the neck He is requested mainly the work of the trapezoids, above all, its upper portion. Also requires the contraction of the deltoid It allows to raise the arms.

In a complementary manner working to make this move the angle of the scapula, biceps, forearms muscles, abdominals and buttocks as well as the lumbosacral.

If we want to influence more the deltoid and less in the trapezoids, We must expand the separation of the hands.

Tips and common mistakes when rowing to the neck

  • The exercise if we suffer injury in rotator cuffs or the supraespinoso: This exercise can aggravate the inflammation of the rotator little magicians or can facilitate their development in people who have predisposition to injury in this area, therefore, discourages this exercise in people who have had tendinitis or other injury.
  • Mobilize the torso: to bring down the weight we can lean forward and to raise it to the Chin is often pulling the torso backwards, however, the trunk must remain stationary and the back straight during the entire movement, for which it is essential to getting the abdomen to encourage good posture while arms are responsible for raising and lowering the load.
  • Perform movements with impulse or sudden: to make the exercise helpful is best to climb slowly up to the Chin, the sides of the body, and descend in a controlled fashion bar. Thus the movement is greater, we take the eccentric phase of the exercise and reduce the risk of injury as well as mobilize the trunk.

Gallery

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