Guide for beginners (IV): horizontal rowing with dumbbells

Fitness Gabriela Gottau 14 of March of 2011 | 19: 22 To vote this post connect with Facebook Connect

If the arrival of spring has pushed you to the gym and you just start an exercise routine, this Guide for beginners will be of great help, because in it you describe easily many movements that surely will be included in your routine to work the muscles of the body. Today the chosen exercise is rowing horizontal with strap, hand.

To perform this exercise we should start taking a strap with one hand and supporting the knee and the Palm of the hand of the opposite on a flat Bank side. The back will be fixed and arm that has the weight must be extended by the side of the body.

From this starting position and keeping the fixed back , we must inspire and pull the strap to raise to the back while the arm is parallel to the body, carrying the elbow well back to imitate the gesture of rowing. We exhale at the end of the movement while we descend back the weight slowly.

To produce a maximum muscle contraction may be a slight twisting of the trunk at the end of the movement. The exercise may also be done without supporting the knee on a flat bench, is advancing a leg and supporting the hand on that side on this while we tend the torso facing forward.

This exercise can also be pulling a pulley, in replacement of the strap.

To perform this exercise works mainly the wide dorsal , important muscle in the back, as well as the round more and the subsequent beam of the deltoid. At the end of contraction are worked trapezoid and rhomboid .

Also, the flexor muscles of the arm are requested to raise the strap to make the gesture of rowing, so this exercise works the biceps brachiisecondary way, the brachial previous and long acts.

Take momentum: if to elevate the strap us help you with a boost from the body, is likely that shoulder who works not rises slightly but turn to climb the weight, which can cause damage to the area and alsothe momentum does not allow to focus the working muscles appropriate, nor make the gesture slowly. Use an excessive weight: if the loaded weight is too high will be limited the journey carried out by the arm during the entire movement, which will prevent work well the dorsal.Bending your back or mobilize her: during almost the entire movement the vertebral column should be aligned and back should remain more parallel to the ground, without big movements as possible so that the muscles which requested the Office to be really worked.

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Image | Wikimedia, Prozis.
Video | Passion4profession

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