Learn how to do bodybuilding exercises over strings using barbell and dumbbell to build strong bent over rows muscles worked, sexy and muscular upper back muscles in just 4 weeks

Purpose of the exercise: Training of anterior and lateral deltoid muscles; build muscle and muscular strength.

You lift the bar from the floor and take the starting position for the army bench press. Thus, the movement begins with the work of the legs to lift the weight off the floor, and then connects the trapezius muscles, muscles of the arms and the shoulder girdle to the work, contributing to the development of true Herculean musculature.

Fulfillment: (1) Squat, lean forward and take the barbell upper grip, hands on the width of the shoulders. (2) After straightening your legs, raise the bar to the height of your shoulders, then bend slightly backwards to support the projectile in the initial position of the army bench press. (3) Using the muscles of the shoulder girdle and forearm, squeeze the bar above your head, then lower it to the height of your shoulders and repeat the movement in the reverse order, bending your knees and putting the bar on the floor bent over rows muscles worked.

back supported rows

For today, standing bar press is the most universal exercise and perhaps the best exercise for today, in which absolutely all muscle groups work without exception.

Many will ask, but how then do exercises such as Squats with a barbell, Deadlift and of course the bench itself lie? After all, these are the best exercises for a set of general muscle mass bent over rows muscles worked! Undoubtedly, these are excellent exercises, but if we consider each exercise separately, we will see the following:

Squats with a barbell – the main load falls on the legs and back while all the major muscle groups get the load static …

Bench press – the main load falls on the arms and shoulder girdle and partly on the back all the other muscle groups get the load static …

muscles worked in bent over rowThe deadlift – as well as with squats, where all the main load falls mainly back supported rows on the back and legs, all other muscle groups get the load static …

But when doing the bench press, standing with the bar lifted from the floor, the legs, the back and also the entire shoulder girdle and, of course, the muscles of the arms themselves, are included in the work; absolutely all muscle groups. Including even the pectoral muscles and muscles of the press, which are also actively involved in this exercise …

Perhaps this is the only exercise in which absolutely all muscle groups work and therefore not doing this exercise is a huge mistake and a great omission of many athletes bent over rows muscles worked bent rows workout …

Squatting + Deadlift + Lying bench = Standing bar press

Completely these three exercises of course can not be replaced, but to work through all those muscles that actively participate in these exercises more than possible. And to work them out is not worse than in each of these exercises …

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