Bent Over Barbell Row

Mid back

BarbelCompoundPemulaUpper A · Punggung

Punggung tengah, rhomboid, delt belakang

Tarikan horizontal buat ketebalan punggung. Area retraksi scapula yang tidak kena di pulldown.

4×6–10

set × rep

2

RIR

150d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Tarikan horizontal memaksa scapula retraksi, jadi trapezius tengah dan rhomboid yang kerja. Area ini tidak tersentuh pulldown.

Cara melakukan

1

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

2

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

3

Then inhale and slowly lower the barbell back to the starting position.

4

Repeat for the recommended amount of repetitions.

Progres

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