Guide for Beginners (XVII): Horizontal Row with Bar

The back is one of the areas of the body that we most want to look when we go to the beach, so when we are in full training pre – summer can not include in our Guide for beginners an exercise that works this area of the body. It is of the horizontal row with bar and grip in pronation.

Performance of the horizontal row with bar technique

To start the movement we must put us stand with your knees slightly flexed and inclined trunk forming an angle of 45 degrees with the legs. With the keep your back straight and the bar taken in pronation, with palms down, we separate the hands of the width of the shoulders, and we drop the arms to the torso.

Des from there we inspire and perform an abdominal contraction while we pull the bar to the chest then breathe out and slowly return to the starting position.

Muscles worked with the horizontal row with bar

The horizontal row with bar, as stated above, primarily works the muscles of the back. Among them, is especially requested the latissimus dorsi, the round more and the rear deltoid. Also works the rhomboids and trapezius.

Secondary way work the muscles of arms, i.e. previous brachial, brachial biceps and supinador long flexors.

Whenever you change the grip to Supination or the separation distance of the hands we incidiremos at different angles from the back, which will allow a great work of this area of the body.

Tips and common mistakes when performing horizontal row with bar

  • Take momentum and make sudden movements damaging the involved joints, such as the shoulder and elbow, so, it is best to perform a fluid motion during exercise, when pulling the bar and down the same.
  • The back should be straight and your knees slightly bent, Since it is an exercise in bad position can generate annoying pain in the lumbar area. The column must be retained its normal curvature.

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