Often in training it is required to replace this or that exercise with its equivalent variant. The reason for such a replacement may be:

• lack of necessary equipment and inventory;
• inability to use the exercise due to injury;
• the desire to update the exercises used from training to training and thereby introduce an element of novelty into the training;
• the need to work the muscle from a different angle and with a different emphasis;
• intention to develop athletic qualities to the maximum.

Here we present possible options for replacing bodybuilding exercises with their alternative versions, indicating the most important points.

The exercises are grouped by the muscle groups they target, which is convenient for quickly finding the exercise you need and its possible alternatives.

The exercise	Alternative exercise	Comments
pectoral muscles
Wide Grip Barbell Bench Press	1. Push-ups on the uneven bars with a wide grip with the body tilted forward 2. Dumbbell bench press 3. Push-ups from the floor or bench with a wide setting of hands	It is advisable to choose options on the uneven bars or with dumbbells, as they can cause more training stress. Push-ups on the uneven bars shift the focus to the lower cut of the chest
Bench press with a barbell head up	1. Dumbbell press lying head up 2. Breeding dumbbells lying head up	Presses are basic movements and allow you to work with large weights.
Bench press with a barbell head down	Push-ups on the uneven bars with a wide grip with an inclination of the body forward	Same as regular bench press
Bench press with dumbbells	1. Wide Grip Barbell Bench Press 2. Breeding dumbbells with booster	Switching to the bar allows you to work with large weights, but cuts the working amplitude of the pectoral muscles. Pressing Breeds - A more isolated chest movement
Bench press with dumbbells head up	1. Bench press with a barbell head up 2. Breeding with dumbbells head up	Switching to the bar allows you to work with large weights, but cuts the working amplitude of the pectoral muscles. Dilutions are more targeted on the top of the chest
Breeding lying with dumbbells	1. Information on the blocks 2. Information in the butterfly simulator 3. Breeding with dumbbells with booster in the upper half of the amplitude
Breeding lying with dumbbells head up and down	1. Information on blocks at the same angle 2. Breeding with dumbbells with booster in the upper half of the amplitude	When working on mass, it is better to give preference to free shells
Information of hands on the upper blocks	Breeding with dumbbells head down	When working on mass, it is better to give preference to free shells
	Bench press with barbell and dumbbells, horizontal and upside down	It is advisable to periodically use both bench presses and push-ups in the uneven bars.
Regular push ups	All variations of barbell and dumbbell presses, dips	For advanced lifters, floor push-ups are the easiest option for chest presses, and they don't allow you to increase your workload without exceeding your rep range.
Upper back muscles
Bent over row	1. Traction of the lower block sitting 2. T-bar pull 3. Dumbbell row with an emphasis on the knee or on the bench 4. Pull-ups on the bar to the stomach	Each version of the traction in its own way affects different parts of the upper back. By changing the width and type of grip, you can also add a new element to the performance of the thrust
Bent-over dumbbell row with an emphasis on the knee	Bent-over dumbbell row with emphasis on the bench	Switching to the bench option allows you to shift the target load slightly up
Pull to the belt with a narrow grip on the block	Close grip T-bar row	The bar allows you to use more weight
Pull to the chest and behind the head with a wide grip on the block	Pull-ups to the chest and behind the head with a wide grip	Bodyweight pull-ups with additional weight at the belt can cause more training stress than block work
Pull-ups on the bar	Rows on the upper block with the same grip and the same grip width	The block version is more suitable for a detailed study of the muscles of the upper back, and is also applicable when it is not possible to pull up with your weight
Muscles of the lower back
Hyperextensions on a high bench	1. Hyperextensions lying on the floor 2. Good mornings with a barbell on the shoulders 3. All types of deadlift	Hyperextensions, unlike deadlifts, do not cause pathological stress on the lumbar spine. For this reason, they are often recommended as a prophylactic.
Deadlift with barbell	1. Athletic deadlift 2. Deadlift in the style of "Sumo" 3. Romanian deadlift 4. Deadlift on straight legs 5. Goodmoning with a barbell on the back 6. Hyperextensions	Periodically change the version of the deadlift - this will allow you to develop muscles in a balanced way, both in terms of mass and in terms of strength indicators
thigh muscles
Barbell Squats	1. Front Squat 2. Leg presses 3. Smith machine squats 4. Split Squats 5. Squats with dumbbells in hand 6. Trap Bar Squats	Free weight squats are superior to other basic thigh exercises in many ways.
Platform leg press	1. Back squat 2. Smith machine squats 3. Hack Squats	Changing the simulator allows you to load the thigh muscles in a different way. Nevertheless, the stabilizer muscles remain unused in the simulators.
Squats with a barbell on the shoulders	1. Squats with dumbbells in hand 2. Lunge walking	All types of lunges work well on the adductors of the thigh
Hack Squats	1. Narrow stance leg press 2. Barbell Squats	All three exercises also allow you to work out the patella area of ​​\u200b\u200bquads.
Smith machine squats	leg press	The transition to the platform relieves the spine of the load
Leg extension in the simulator while sitting	Alternate leg extensions in the simulator while sitting	The one-leg version allows you to change the nature of the load, including due to the ability to turn the toe in or out
Deadlift on straight legs	Hyperextensions with a strong extension of the pelvis over the edge of the bench	Both versions should form the basis of hamstring training.
Leg curls in the lying machine	Alternate leg curls in the standing machine	Various types of trainers are used
Leg muscles
Rises on socks while standing in the simulator	1. Rises on socks with a barbell on the back 2. Raises on the toe of one leg with a dumbbell in hand 3. Toe platform presses 4. Rises on socks in the Hack simulator 6. Donkey Toe Raises	All exercises are performed with slightly bent knees.
Rises on socks sitting in the simulator	Calf raises with a barbell on your knees	Barbell neck can be wrapped in a towel in the middle
Toe platform presses	1. Alternate One Toe Platform Presses 2. Rises on socks in the Hack simulator	Keep your feet comfortable
deltoids
Standing Barbell Chest Press	1. Bench press from the chest while sitting 2. Standing and sitting dumbbell press 3. Bench press from behind the head 4. Push the bar 5. One dumbbell press	Seated variations of bench presses, performed on benches with a back, allow you to remove the load from the lower back
Seated chest press	Bench press from behind the head while sitting	The overhead option requires more flexibility in the shoulder joints and transfers the target load to the middle bundle of the deltas.
Bench press from behind the head while sitting	Seated Dumbbell Press	The dumbbell option allows you to press the movement not in a straight line, but in an arc, which additionally stimulates the deltoid muscles and the top of the trapezius
Standing press with dumbbells	Dumbbell bench press sitting, on a bench with a back and without a back, longitudinal and parallel grip	Seated Presses Show Real Shoulder Strength
Seated press with dumbbells	1. Bench press with dumbbells 2. Bench press from the chest while standing	The standing version allows you to use momentum and work with large weights, but also places great demands on the lower back.
Pulling the bar to the chin	Pulling dumbbells to the chin	The dumbbell version allows you to perform a cross between a pulling and moving movement to the sides.
Breeding dumbbells to the side	Breeding to the side on the block
Incline dumbbell raises	Breeding in tilt on the block	The block version is more suitable for honing muscles
Lifting dumbbells in front of you	Lifting the handles of the block device in front of you	The block version is more suitable for honing muscles
Biceps
Standing bicep curls with a straight bar	1. Standing bicep curls with EZ bar 2. Same but with a wide grip 3. The same but sitting on a shortened amplitude	The bent neck allows you to remove from the forearms and hands the strain that is usual for a straight neck. A wide grip allows you to use the inner bundle of the biceps of the shoulder. The sitting option allows you to work out the upper section of the amplitude without the help of the lower back
Standing bicep curls with EZ bar	Standing bicep curls with straight, pronated, hammer and reverse grip dumbbells	Different holding of dumbbells in the hands allows you to work out the shoulder flexors in different ways. Some believe that biceps can only be developed with dumbbell exercises.
Curls with dumbbells, standing and sitting	All exercises for biceps with a barbell and a block, standing and sitting	The bar allows you to work with large weights
Biceps curls with a barbell on a Scott bench	Same but with two dumbbells	Dumbbells create more freedom for the stabilizer muscles
Concentrated Bent over Curls, Standing and Seated	Biceps curls with one arm with a dumbbell on the Scott bench	Both exercises are considered the best isolated movements for the biceps.
Triceps
Bench press with barbell narrow grip	1. Push-ups in narrow bars with a vertical body 2. Push-ups between two benches with an emphasis on the back 3. Push-ups from the floor with a narrow setting of hands	Push-ups in the uneven bars allows you to work with a really big load
French bench press	1. EZ Bar French Press 2. French bench press with two dumbbells lying down	In all versions, you should not spread your elbows much to the sides - this will relieve the load from the triceps
French bench press from behind the head while standing		The option with a dumbbell in terms of balance is more convenient to perform while sitting on a bench with a back of 80 degrees
Seated Dumbbell French Press	Two-handed version can be replaced with one-handed	The two-handed version allows you to work with a large weight. One-handed - more isolated
Dumbbell French press with one arm from behind the head, standing and sitting	Same but on the block	The block is suitable for detailed study of triceps
Triceps press on the block while standing	Push-ups from the floor with narrow arms
Extension of the arms from behind the head on the block while standing	Same but with a dumbbell	The dumbbell allows you to better work out the stabilizer muscles
Push-ups on parallel bars	1. Bench press with a narrow and medium grip with a barbell 2. Push-ups between two benches with an emphasis on the back	Both alternative versions must be performed in a style that mimics dips.
Forearm muscles
Barbell curls for biceps with a reverse grip while standing	1. Same but with EZ bar 2. Hammer with dumbbells, standing and sitting	Hammer grip allows you to use more weight
Sitting wrist curls	The same, but standing, holding the bar in lowered hands behind the back
Sitting wrist extensions	The same, but standing, holding the bar in lowered hands in front of	Standing option allows you to use more weight
Hanging on the crossbar	Holding a barbell or dumbbell in hand, a farmer's walk	During a walk, due to the constant transfer of the center of gravity, it is more difficult to hold the projectile in your hands.
Abdominal muscles
Lying twists	1. Twisting on the block while sitting 2. Twisting on the block while kneeling 3. Pullover with twist on the block while standing	Using the block allows you to apply large weights, and, importantly, without losing a sense of control over the work of the abdominal muscles
Trunk raises on an incline bench	Trunk raises on a Roman chair	Both options overload the lower back. Choose the one that causes the least discomfort.
Incline leg and knee raises	1. Hanging leg and knee raises 2. Raises of legs and knees in an emphasis in special bars 3. Reverse crunches lying down 4. Raising the knees sitting on the edge of the bench with dumbbells sandwiched between the legs	Vertical lifts are the most labor intensive. And they also allow you to remove excess strain from the spine at the end of the workout.

Bent over rows are a basic strength training exercise that even beginners can do. It improves posture and develops the muscles of the back and shoulders. There are several options for this exercise with a barbell, dumbbells, harnesses and in simulators.

Working muscles

Bent-over barbell and dumbbell rows are a basic exercise that works simultaneously on several muscle groups.

The primary target muscles are the middle and upper back: the trapezius and rhomboids.

• The trapezium controls the movement of the shoulder blades.
• The rhomboid muscles are responsible for squeezing the shoulder blades.

When lifting weights with an inclined torso, these two muscles tighten and bear the brunt of the load.

The primary arm muscles that work with bent over rows are the biceps. The biceps controls the flexion of the arm at the elbow and is tensed when lifting weights against gravity. When lowering the weight, the triceps act as a stabilizer.

Bent over rows work well on the shoulders and trunk muscles, especially the deltoids and the latissimus dorsi. The deltoid muscles are responsible for the rounded shape of the shoulders and control the ability to move the arms back or turn them outward. The latissimus dorsi are responsible for extension and rotation of the shoulders.

Secondary muscles that function in this exercise include the rotator cuff infraspinatus, the teres major which supports the latissimus dorsi, and the pectoralis major which acts as a stabilizer when lowering the weight.

Exercise options

Bent over rows can be performed using a barbell, one or two dumbbells.

Rod pull

Stand in front of the barbell with your feet hip- or shoulder-width apart. Bend your knees slightly, tilt your torso forward to the floor at an angle of 45 degrees. Maintain the natural curve of your lower back.

With palms facing the floor, grab the barbell at a width slightly wider than shoulder width.

As you lift the bar, spread your knees slightly while maintaining torso position. Hold as soon as the bar is just below the knees - this is the starting position.

• As you exhale, pull the bar down to the bottom of your sternum. Keep your elbows tightly pressed to the body, the torso should be motionless.
• Hold at the top of the lift and tighten your back muscles.
• Inhale as you lower the barbell to the starting position just below your knees.
• Repeat the exercise.

Experiment with different grips when doing bent over rows to target different muscle groups or intensify your workout.

• Instead of gripping the bar from above, grab it from below with your palms facing the ceiling. In this case, you remove part of the load from the back and make the biceps and latissimus dorsi work more.
• Another way is to use a wide grip twice as wide as usual. This technique makes the back work harder. A narrower grip will focus on the rhomboid muscle.

Dumbbell row

Instead of a barbell, you can use two dumbbells to do the row.

• Grab a dumbbell with each hand. Set your feet shoulder-width apart, knees slightly bent. Lean forward towards the floor, keeping your back straight at a 45-degree angle.
• Pull the dumbbells up to your waist while keeping your elbows and upper arms close to your ribs.
• Lower the dumbbells down and repeat the exercise.

The advantage of this embodiment is the free position of the hands. Since you are holding 2 separate dumbbells, you can place your hands in a more physiologically comfortable position.

Dumbbell row with one hand with an emphasis

If you have a problem back, replace the barbell row to the belt with a dumbbell row to the belt in an incline with an emphasis. For balance and support, use a bench, the load on the spine in this case is reduced.

• Place your left leg, bent at the knee, on one edge of the bench, rest your left palm on the other edge of the bench. The right leg should be firmly on the floor near the bench. The right hand hangs vertically down. Keep your back parallel to the floor.
• Grab a dumbbell with your right hand. Pull the dumbbell to your waist, keeping your upper arm and elbow close to your ribs.
• Lower the dumbbell. Do 10-12 times and do the exercise on the other side.

A variant of this exercise is the pull of a dumbbell to the belt in an emphasis with one hand. The support in this case is used only for one hand, both feet are on the floor.

Simulators for a similar movement

The pull of free weights to the belt in an incline can be replaced with exercises in simulators that work out the same muscle groups.

Smith machine

Bent over rows are safe to do in a Smith machine. The bar moves along vertical guides and is fixed with safety locks.

Use the same technique with the Smith machine as you would with a regular barbell.

T-bar pull

The T-bar is fixed on the floor at one end, pancakes from the bar are hung on the second. Instead of the simulator itself, you can pull the bar in this position, resting it in a corner.

• Position the bar of the T-bar between your legs. Tilt your torso, knees slightly bent. Raise the T-bar slightly off the floor - this is the starting position.
• Pull the bar towards your chest. Pause at the top and squeeze your shoulders together. Lower the bar to the starting position.

Block pull to the belt

Instead of standing deadlifts, beginners can include seated block deadlifts in their workout.

• Choose a weight to lift and sit on the bench of the machine. Set your feet in a special position, knees slightly bent.
• Tilt your body forward and grasp the handles, turn your palms towards each other. Tilt the body back so that the back is perpendicular to the floor, and the arms are straightened - this is the starting position.
• Pull the handles of the simulator to the stomach and lean back slightly. Squeeze your shoulder blades together in this position to tighten your back muscles. Straighten your arms and return the handles of the simulator to the starting position.

Read more about block thrust in.

Bent Over Pull with Harnesses

Place the rubber band on the floor and stand on it with your feet hip-width apart.

• Take the right end of the tourniquet with your left hand, and the left end with your right hand, so as to cross the tourniquet. Knees slightly bent, tilt the body forward. The back should be straight and parallel to the floor.
• Straighten your arms under your shoulders, turn your palms to your feet. The tourniquet sags in this position. As you exhale, pull the handles of the tourniquet to your chest. Hold this position, tighten your back muscles. Lower your arms down as you inhale.

See more harness exercises.

Precautionary measures

Incorrect technique, as well as trying to lift too much weight, can cause injury.

It's always better to underestimate than overestimate the weight you can lift. Standing bent over rows are not suitable for people with back problems, due to too much axial load. In this case, replace the standing deadlift with a seated pulley.

What not to do when doing bent over rows:

1. do not create rotational movements in the lower back and neck;
2. do not lower your head and do not take your elbows down;
3. do not arch your back or round your back, keep your back straight with a natural curve.
4. do not lift weight due to the muscles of the arms, but use the contraction of the muscles of the back;
5. do not make jerky movements, the exercise should be performed slowly.

And remember, there is no perfect way to do this exercise. Professionals, in their training program, always change the weight of the shells and the techniques themselves. Only thanks to this it is possible to achieve the maximum result in development in the minimum time.

Look for more exercises for harmonious development at.

The T-bar row is a fairly old and incredibly effective basic exercise that allows you to perfectly work out a wide range of back muscles.

T-bar row with a neutral grip. bodybuilding.com channel

Props for performing such traction can be found in absolutely any gym, and its effectiveness is confirmed at least by the fact that the T-bar thrust never left the training program of the famous Arnold Schwarzenegger.

Working muscles when pulling the t-bar

The T-bar pull provides an opportunity to work out:

1. Posterior bundles of deltoid muscles;
2. diamond-shaped;
3. Infraspinatus;
4. Trapezoidal;
5. Long extensors;
6. Large round muscles of the back;
7. The broadest, on which the main load falls.

In addition to the biceps and forearms, which are actively involved in this exercise, the hips, pectoral muscles and abs are also involved in the work. The pull of the T-bar allows you not only to develop the muscles of the back, but also. The high efficiency of the exercise is not least achieved thanks to a comfortable grip, which significantly reduces the risk of injury and increases the load on various parts of the back.

Execution technique

In the absence of a special simulator, you can completely do with the neck of a conventional barbell, one end of which rests on the floor (it is best to use additional equipment to give maximum immobility), weighting in the form of pancakes is placed on the other.

Bent Over Row (standing)

Bent-over T-bar row. Timko Ilya. Photo source site tvoytrener.com

If the exercise is performed with an ordinary barbell, you must first arm yourself with a V-shaped handle. You can borrow it from a block simulator on which horizontal traction is performed.

You need to stand in such a way that the neck is located between the legs, the feet are securely fixed, and the legs are half-bent at the knees. It is important to straighten the shoulders and “bring” the chest out, while maintaining the deflection in the lumbar region. To maintain the correct position of the back, it is worth constantly keeping the head slightly elevated.

1. Having taken the starting position, you need to grab the handles at the level of shoulder width.
2. After removing the bar from the simulator or tearing it off the floor, you need to take a breath, and then, as you exhale, pull it to the chest area. Elbows should be in close proximity to the body.
3. When the top point is reached, you need to stay there for literally one second. Then the barbell slowly lowers on inspiration to the starting position.

Unbending the elbows at the lowest point is definitely not worth it, since a significant part of the load in such a case will transfer from the back muscles to the biceps of the arms and forearms. The lowering is carried out slowly, the rise of the bar is much faster. Since the T-bar row is a basic exercise, it is recommended to do it at the very beginning of the workout after a 10-15 minute warm-up and warm-up of the joints.

Traction with an emphasis reclining, with a pressed chest

The thrust of the T-neck with an emphasis allows you to develop a powerful back with deep relief.

This exercise is characterized by a rather high injury risk, so it is recommended to gradually increase the load and pay maximum attention to the execution technique. The advantage of this option is the ability to accentuate the middle part of the back and correct asymmetric muscles.

1. Having equipped the simulator with the required number of pancakes, you need to take the starting position: the stomach and chest are tightly pressed to the platform for support, the gaze is fixed on the floor.
2. Grasping the handles with an upper grip at shoulder-width level, you will need to tear the projectile from the racks.
3. The weight is pulled up on the exhale, while the emphasis is smoothly shifted from the chest, which is slightly detached from the platform, to the abdomen.
4. It is necessary to pull the projectile up to the top point, where the shoulder blades are almost completely brought together.
5. You need to lower the weight slowly, not allowing the latissimus dorsi to completely relax at the bottom point.

It is strongly not recommended to use too large weights that do not allow the chest to come off the back of the simulator. Also, do not hold the projectile down due to the efforts of the biceps of the arms and spread the elbows to the sides. The back should remain in tension throughout the exercise.

Narrow (neutral) grip pull

The neutral-grip T-Bar row technique differs little from other variations of this exercise. If the simulator does not have special handles for a narrow grip, then an ordinary neck should be used, at one end of which the required number of pancakes is put on.

Thanks to the neutral grip, the main load can be shifted to the middle part of the trapezoid and the lower back.

There are the following rules, adhering to which you can achieve the best results and avoid negative consequences:

1. You should not spread your legs wider than the shoulder line, since such a step significantly increases the risk of injury and complicates the exercise.
2. The body should not be excessively tilted forward, but it is also not recommended to keep it in a level position.
3. It is best to use an open grip, which will make it possible to achieve an isolated load on the back.
4. The optimal position during the exercise can be called a position in which the neck touches the lower abdomen.
5. For a competent distribution of the center of gravity, the feet should be slightly turned to the sides.
6. Due to pancakes with a large diameter, the amplitude of the thrust is significantly limited. For this reason, it is worth using similar weights with a smaller diameter.
7. Elbows, spaced apart, relieve the load from the latissimus dorsi, and increase the risk of injury.

In the case of traction in the simulator, a lot depends on the width of the grip used. A narrow grip allows you to significantly increase the amplitude, but it shifts part of the load to the biceps. A wide grip, respectively, reduces the amplitude. The best option for complex back training is the alternation of grips. A typical beginner mistake is jerking, which can lead to sprains or more serious injuries. Therefore, it is necessary to adhere to a certain pace with a slow lowering of the bar down and a quick rise up.

How to replace the exercise

One of the more popular alternatives to the T-bar row is the bent-over row. This exercise is one of the core basic ones, and allows you to perfectly work out the rear deltas, as well as the latissimus dorsi.

Bent over rows are not recommended for beginners, as they can lead to injuries to the elbow and wrist joints if the technique is not correct. Beginners can include this exercise in their training program, but only light weights should be used to complete it.

Another replacement for the T-bar row is the pull-up to the stomach on a block simulator, which loads the upper and middle back, as well as the chest and biceps.

Contraindications and disadvantages of exercise

When performing this exercise, many different joints, stabilizers and muscles are exposed to the load. Therefore, before you start it, you need to warm up well. To do this, it is best to do a warm-up and a couple of approaches with a minimum weight or an empty neck.

For athletes with lumbar spine injuries, it is best to abandon the T-bar thrust, replacing it with a more gentle load. In extreme cases, you can include in your program a variation of the exercise with emphasis and pressed chest.

In order to minimize the risk of injury, it is worth gradually increasing the working weight and paying maximum attention to the execution technique.

Be sure to read about it

With the technical execution of thrust, the latissimus dorsi, large round and rhomboid muscles become the epicenter of the workload. Auxiliary participation in the traction movement is taken by the rear deltas, trapeziums, and the static load "lies" on the extensors of the spine.

• In this version of the exercise, the barbell row in an incline can be used as a pronated (traditional for this exercise) and supinated grips. The reverse (supinated) grip allows you to prevent the elbows from spreading to the sides and thereby more heavily load the latissimus dorsi, but it also overloads the ligaments; direct - physiologically more "accustomed" and allows you to work with more weight.
• To minimize the work of the biceps, pull the bar with an isolated upward movement of the elbows. And the higher their position relative to the back, the stronger the effectiveness of the pulls.
• Make sure that the wrists do not “bend” when lifting the weight - this reduces the range of motion and additionally connects to work.
• The depth of the inclination of the body should not be either excessively large (risk for the lower back) or truncated - in this case, the exercise becomes a “double” of shrugs and loses its usefulness for working out the back. The optimal angle is considered to be 30-45 °, at which the barbell is located just below the knees.
• When performing bent-over barbell rows, be afraid to go overboard with weights in the exercise: half the trouble, if the load “leaks” from the target muscles, the other thing is worse - you will involuntarily have to round your back (and goodbye to a healthy lower back).

Contraindications

• As fitness and politically correct informants, we are obliged to warn that the performance of "inclined" traction is not recommended for athletes with injuries of the back and elbow joints.

Alternatives

For athletes with an injured back or weak core muscles, a safer isolated analogue of the exercise in question is or option.

To load the working muscles even more, you can use a variant of the exercise with dumbbells - of course, you will lose in the total weight, but you will “win” in increasing the effective amplitude.

Technical note, so let's not break the established tradition and consider an exercise called tilt dumbbell row. In the course of the note, we will get acquainted with the benefits, execution technique and various practical chips of this basic movement for the development of back muscles.

So, there is a lot of work to be done, so let's get started.

Incline dumbbell row. What, why and why?

I'll start with a little background.

I was familiar with this exercise - dumbbell row in an inclination almost from the first day of visiting the gym - I saw how big guys perform it with exorbitant weights and they all say that this is a pivotal exercise for creating a massive V-shaped back. Of course, my valiant agility could not resist, and once your obedient servant tried to perform it on his own. I watched how it was done by more experienced rockers, and the movement seemed clear and simple to me. However, every time I approached the projectile and produced a thrust, I did not feel my back “in one eye”, although the technique was set up relatively well. In general, I did it - I did it for several weeks and realized that things are still there, it doesn’t suit me somehow and scored until better times.

By the way, they have arrived, and now this is one of my favorite back exercises. Now I feel every millimeter of it when performing traction in an incline, but before that I had to reach and know all the subtleties, nuances and pitfalls. We will talk about them today, let's go.

Note:

Recently, visiting the gym, I increasingly began to notice that the barbell row in the slope is performed by many amateurs in the gym, however, the load is either “smeared” or shifted from the target muscle group. Therefore, it was decided to bring some clarity, so that many people perform the exercise with intelligence and results.

Bent-over barbell row - to develop the thickness of the back. The muscle atlas is the following picture.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Traction kinematics (rod variant)

The movement includes scapular contraction/compression along with dorsal stretch/compression via the thoracolumbar region. It helps to develop the thickness of the top and middle of the back. In traction, as a rule, the latissimus dorsi, rhomboid, round, trapezius and extensors of the back work. They require significant stabilization from the rotator cuff. This means that if the exercise is performed correctly, then the muscles between the shoulder blades and below should work like crazy. However, for most people who go to the gym and do this exercise, anything works. (elbows, biceps, wrists, shoulders) but not the widest.

It is necessary to clearly understand, due to which muscles the movement occurs. And it happens due to the entire muscle layer of the back. The hand only plays the role of "grabbing" and "holding" the projectile.
Despite the fact that during the movement there is a flexion of the arm in the elbow joint, the flexors-arms are statically strained in order to stabilize the elbow joint. The work of the shoulder girdle is manifested in the exercise by lifting up and is accompanied by a rotation of the scapula. This, in turn, “turns on” the rhomboid muscles and the middle part of the trapezium. Lowering the projectile makes the diamond-shaped ones tense up, and the small chest ones are also connected. The exercise is extremely popular among professional bodybuilders, because. in one fell swoop pumps the entire muscle mass of the back, while the risk of injury (especially without resting your feet on a horizontal surface), minimal.

Advantages

The main distinguishing features of the dumbbell traction in the slope include:

No. 1. Good loading and injury safety

Free weight exercise engages the large muscle mass of the upper body. It is similar to, however, during the dumbbell row, less stress is placed on the spine, which makes it a safer option for those who have problems (injuries) with their lower back.

No. 2. Massive back without any exercise equipment

Bent over rows allow you to achieve impressive size and a V-shaped back without resorting to isolation machines. Therefore, they can be used as home training exercises to strengthen and develop the back.

No. 3. Variability and "multidirectionality" of the study of the back

Because weights are used free, and there is no rigid binding to the simulators, then traction can be carried out from various positions and at various angles. So the back muscles will develop throughout the array and in full.

No. 4. Comprehensive exercise

In addition to targeting your back muscles, the bent-over dumbbell row also strengthens your lower back, improves your posture, and gets rid of rounded shoulders.

No. 5. Benefits outside the gym

Not everyone goes to the gym for muscle volume. Some people just want to be in good shape in order to maintain a normal life. For example, people with a sedentary job have significantly weaker back muscles in contrast to their “standing” counterparts. Therefore, the implementation of traction helps a lot in everyday activities - a longer and more comfortable stay under a vertical load or improved lifting and carrying characteristics when shopping :).

So let's move on to...

Execution technique

At first glance, the exercise may seem from the “lightness” series, they say, pull yourself and pull, but this is not so. In order for the back to be pumped, it is necessary to strictly adhere to the technique and follow clear step-by-step instructions.

Step #1.

Grab a dumbbell with a comfortable handle width. Approach a horizontal bench. Raise your right leg (knee and shin) at the end of the bench so that the foot hangs slightly. Take a dumbbell in your left hand (neutral grip). Tilt your body forward (to parallel with the floor) and put your right hand in front of you. The back is straight, the right arm and leg are on the bench, in the left hand the dumbbell is in a stretched position, the left leg is next to the bench and slightly behind its end. This is the original starting position.

Step #2.

Begin to slowly pull the dumbbell up and slightly back (towards the lower abdomen) while keeping the arm close to the body. Bring the dumbbell to the lower abdomen, leaving the body in a stationary position and exhale. Concentrate on squeezing the back/scapular muscles once you reach full contraction.

Step #3.

Lower the dumbbell straight down to the starting position. Inhale as soon as you complete this step. Repeat the specified number of times. Switch to the other side and repeat for the right hand.

In the picture version, all this disgrace looks like this:

In motion, traction is...

• the dumbbell must be pulled not by the force of the muscles of the hands, but by stretching and contracting the muscles of the back.
• forearms should not do any work to bring the dumbbell up;
• try not to let go (straightening the arm too much at the bottom) throughout the entire range of motion;
• perform the exercise in full amplitude, without cutting it, and for this, select an adequate weight;
• do not let the working shoulder “fall down” at the bottom of the trajectory;
• raise your elbow with a dumbbell high and do not take it to the side;
• in order not to round your back, keep your head straight and look forward;
• try to have a mirror opposite you when performing dumbbell rows;
• at the bottom point, the dumbbell can be held with your thumb towards you and, when lifting, turn it back (i.e. change its position);
• take the elbow as high as possible, almost to the touch of the stomach;
• to hold a lot of weight, use special straps / belts;
• if you want to further strengthen the grip, then for a better grip and hold on the dumbbell, try to keep your thumb and forefinger pressed close to the inside of the front dumbbell plates.

Although the movement is straightforward, most athletes make the following mistakes:

Note:

The duration of the dumbbell row exercise in 15 minutes allows an athlete weighing 70 kg burn 102 Kcal. This is practically comparable to 109 p rotiv 119 Kcal in the squat.

In conclusion, I would like to say that the exercise is very revered in the circles of professional bodybuilders. The bent over dumbbell row was a fundamental back exercise for the multiple Mr. Olympia winners Ronnie Colleman and Jay Cutler. Therefore, if you still doubt the effectiveness of this exercise, then take the word of the owners of the most massive backs in the history of bodybuilding.

Here is one rare interview with Ronnie Colleman for 2001 year for bent over dumbbell rows. Here's what he said...

That, perhaps, is all that I would like to cover this time, it remains to sum up and meet up :).

Afterword

Today we learned about another effective and effective tool in pumping up the back, and its name is the tilt dumbbell row. I am sure that now in the process of greeting a person, he will see not only your face, but also a massive back. Well, now we blow into the hall and put the theory into practice, go ahead!

PS. Each comment is +1 to the thickness of the back, so unsubscribe!

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.