Edited by: Francesco Currò
I often receive questions regarding the correct execution of the exercise called "oarsman with barbell" and, in formulating the questions, I realize that there is some confusion in this regard. The reason for this confusion is - in my opinion - the fact that, in fact, with the denomination "oar with balance" two very different exercises are indicated. Now let's analyze them in a "practical and synthetic" way (I prefer to avoid boring biomechanical details, often for their own sake) in order to allow them to be differentiated:
A) Oarsman with barbell (mainly aimed at the involvement of Dorsalis and Grande rounds, but also arm flexors, long head of the triceps etc.):
Initial position:
- Folded almost in parallel; knees slightly bent; straight back"; feet as wide as the shoulders.
- Hold the barbell with a medium-narrow prone grip (but also the supination grip).
- Fully extended arms that support the barbell
Execution of the exercise:
- moving only the arms and keeping the elbows close to the sides, lift the barbell until it reaches the lower part of the abdomen;
- after a second of maximum contraction, slowly lower the balance back to the initial position.
- start over with the next repetition
Comments:
As for the development of the ridges, this is really a very good exercise (in my opinion, only the pull-ups are on the "same floor") and in confirmation of this, the electromyographic analysis related to the stimulation of the large backbone positions it in front of other classic exercises like the lat machine and the low pulley.
There are different schools of thought as to whether it is right or not to extend the arms completely during the exercise: essentially in the first case the trapezium and the rhomboids are also involved, while in the second the dorsal is better "isolated" . There are the pros and cons for both modes, so my advice is to try both and draw - based on results and goals - the appropriate conclusions.
The limits of the year are to be found in:
- weakness of the low back - if there are no problems with the vertebrae a specific program to tone the lumbar can solve the situation; otherwise you will have to give up the exercise or run it lying on a horizontal bench.
- grip weakness - the hooks and straps can help, but it is always better to solve the situation at the base, strengthening the forearms and strengthening the grip.
B) Oarsman with barbell (mainly aimed at involving Deltoids posterior and Piccolo round, but also arm flexors, rhomboid, etc.):
Initial position:
1) Folded almost in parallel; knees slightly bent; straight back"; feet as wide as the shoulders.
2) Hold the barbell with a wide prone grip.
3) Fully extended arms that support the barbell
Execution of the exercise:
1) moving only the arms and keeping the elbows "wide" at 90 ° with respect to the hips (this is the main difference compared to the previous exercise!), Lift (as high as possible) the barbell up to the chest;
2) after one second of maximum contraction, slowly lower the balance back to the initial position.
3) start over with the next repetition
Comments:
In a sense, this is the only "basic" exercise for the posterior deltoid section, so if you want to tone this muscular section properly and find it uncomfortable to do 90 ° lifts, you have found the right exercise!
The limits are the same as for the "rower for backbone" variant.
Ok, I hope that now you will no longer confuse the "two exercises with the same name" and adopt the one that best suits your needs.
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
