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Common gym mistake to avoid when trying to build muscle with bent-over rows
Common gym mistake to avoid when trying to build muscle with bent-over rows avatar

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Make your Motion!

There's a lot of things to bear in mind when it comes to building muscle.

Having a balanced diet and following a workout schedule are both important factors.

But did you know that having the wrong technique can affect your gains massively?

When it comes to training your back, bent-over rows are one of the best workouts to complete.

Daily Star Online spoke to personal trainer John Tamas who gave us the lowdown on getting the right technique.

The online coach, who has over 1,500 followers on Instagram, broke down the move into two steps.

What's your favourite back workout? Share it with us in the comments below…

John Tamas is a personal trainer and online coach (Image: John Tamas/Instagram)
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John explained how it's important to have your shoulders in the right position.

He said: "As you bring the weight up on the movement, if our shoulder is rounded we are not hitting the right muscles.

"To correct this we think of pulling our shoulder back and down towards our back pockets (scapular depression)."

The GHN sponsored athlete says it's important to bring the weight up correctly to achieve results.

John demonstrates the wrong way of doing a bent-over row (Image: John Tamas/Instagram)
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And another thing that could affect your muscle building is poor range of movement.

John added: "Not extending fully at the bottom or bringing the weight just half way up takes away from the stimulus that we get.

"To correct this, we need to fully extend the arm at the bottom of the movement.

"And then bring the weight up and back as far as our shoulder mobility will allow us without rounding the shoulder."

The PT also showed the correct way of doing the technique (Image: John Tamas/Instagram)

If you have no idea what we mean, don't worry we've got you covered.

John kindly demonstrated the right and wrong way of doing a bent-over row in two photos.

In the first, it looks as though he's applying a lot of pressure on the back, while the second shows his spine in correct form.

And previously, the PT shared a common upper body mistake you must avoid during a press-up.

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