Mainly train the latissimus dorsi, and also involve the teres major, the posterior deltoid, the middle and lower trapezius, and the rhomboids. The bent-over rowing is a common back strength training exercise, which requires the trainer to stand with his feet shoulder-width apart, knees slightly bent, and the upper body leaning forward to almost parallel to the ground, while keeping the core tight, the back straight, and the arms hanging naturally. .
When exhaling, the trainer needs to lift the barbell or dumbbell up along the legs with a rowing action, while tightening the back muscles, and pay attention to keeping the elbows as close to the sides of the torso as possible.
Standing Fly
Mainly train the shoulder and chest muscles, especially the outer side of the pectoralis major and the posterior deltoid of the shoulder. This action can also help enhance the stability of the scapula and the strength of the upper body. When doing the standing dumbbell fly, the feet are shoulder-width apart, the knees are slightly bent, and each hand holds a dumbbell, with the elbows slightly bent. By extending your arms horizontally, pull the dumbbells away from your chest until your arms are parallel to the ground, then slowly return to the starting position.