Standing barbell row to the chin is a basic exercise for working the deltoid muscles, mainly the middle and posterior heads. In other types of presses, the main part of the load falls on the front part of the head (front deltoid).
The exercise, barbell row to the chin, is considered technically not too difficult, but one of the most useful, since it allows you to compensate for the resulting disproportion due to overly pumped front bundles and lagging rear ones. As a result, the shoulders look more spectacular, gain width and roundness.
Barbell row to the chin: what muscles are involved
The exercise is multi-joint and is aimed at developing deltas and trapezius. The main load falls on the following muscles:
- targeted - upper back and lateral deltoids;
- synergists - anterior delta, supraspinatus and infraspinatus, middle and lower trapezius, teres minor, serratus anterior, brachialis and brachioradialis, biceps;
- stabilizers - upper trapezius, biceps, long head of triceps and muscles that lift the scapula.
Neck selection
The choice of barbell depends on the purpose of the workout and, accordingly, on the grip - wide, medium or narrow. The fact is that pulling the barbell to the chin with a wide grip provides a stronger load on the middle and rear deltoids, and with a narrow grip it more actively engages the biceps and trapezius.
For a wide grip, it is better to use a classic Olympic bar rather than an EZ bar due to the curves on it. But standing barbell rows with a narrow grip to the chin are more conveniently performed on the EZ bar, then your hands will not hurt due to their more comfortable position.
The weight must be adequate so that the full amplitude can be performed: for men 15-20 kg or more, for women 8-12 kg. However, it should be remembered that without the correct technique, even heavy weight will not bring the desired result.
To train deltoids, it is recommended to use both a wide and narrow grip. It’s better to start training with a narrow one, with a light weight to stretch the shoulder girdle, and then increase the weight to medium-heavy and switch to a wide one so that the deltoids take on the shape of a ball.
The best shoulder exercises
Barbell row to the chin: execution technique
The video at the end of the article is the best way to illustrate how to properly perform a barbell row to the chin, so just find the corresponding video on the Internet.
Initial position: We grab the bar with an overhand grip slightly narrower than shoulder width and straighten up, holding it with slightly bent arms at the level of the upper thighs. Feet shoulder-width apart, back straight, slightly arched in the lower back. Look straight ahead.
- We inhale and, as we exhale, lift the barbell to the chin, using the strength of only the deltas (and not the hands, which simply hold the bar).
- At the same time, the elbows rise up and to the side above the forearms (“spread out”). The bar should be as close to the body as possible, as if sliding along it.
- We keep the body straight, without tilting either forward or backward.
- The shoulders are lowered down, but not tense, otherwise the trapezius, not the deltoids, will work. To avoid injury to the wrist, keep your hands straight, without bending.
- When the projectile reaches almost the level of the chin, the elbows are raised up as much as possible, and the gaze is directed straight ahead.
- We linger at the top point for 1-2 counts, and then slowly and smoothly lower the bar down to the starting position.
- After this, we inhale and proceed to the next repetition.
How to replace barbell rows while standing
A fairly effective replacement can be dumbbells, vertical barbell rows to the chin in a Smith machine (options with one or two arms), as well as at the lower block of a crossover.
A separate question: is barbell row to the chin necessary for girls? As a rule, girls focus their training efforts mainly on the lower half of the body, but do not neglect exercises to develop the shoulder girdle - this will ensure a proud posture and beautiful straightened shoulders.
Some girls are afraid that their shoulders will become too wide, but these fears are unfounded: the shape of the shoulders will actually improve, but the width will not increase at all.
The standing dumbbell row to the chin exercise is also called a high row. The high row powerfully develops the lateral deltoids and upper trapezius muscles. The mechanics of the exercise allow you to use quite a significant weight on dumbbells, as well as various intensive training techniques (see below about cheating).
Initial position
Take dumbbells in your hands and stand up straight. Feet shoulder width apart. Turn your palms towards your hips. The arms are slightly bent at the elbows.
Technique for dumbbell rows to the chin (high row)
At the same time, pull the dumbbells up to chin level, bending your elbows. The dumbbells should move as close to your body as possible and almost strictly vertically. Throughout the movement, try to keep your elbows higher than your hands. Essentially, you should be doing lateral and upward elbow raises, using the strength of your trapezius and deltoids, with your forearms just hanging down.
Having raised the dumbbells to the desired level, hold them in this position for a moment, and then smoothly lower them, performing the opposite movement. Immediately pull them up again, don't hold them down for a second. Complete the required number of repetitions.
Please note: try to choose a weight of dumbbells so that you do not have to help yourself by swinging your body. The torso should remain motionless. In addition, do not rush to use heavy weights of dumbbells, since high rows with dumbbells require the development of technique and precision of movements.
If you are experienced, you can use significant weight using the technique. Then the dumbbell row to the chin will turn into a snatch row.
The exercise trains not only the trapezius muscles, but also the lateral deltoids, anterior deltoids, biceps, and forearm muscles.
The back extensors receive static load.
Breath
Exhale when lifting dumbbells, inhale when lowering.
Exercise options
Dumbbell rows to the chin can be done by lifting dumbbells alternately with your left and right hands.
The exercise can also be performed with a barbell, on a cable machine, in a Smith machine, with a rubber expander, or with one dumbbell (if you can comfortably hold it by the ends of the bar).
The high row with dumbbells is one that develops the muscles that externally rotate the humerus (supination). Such exercises must be present in any strength program to prevent injuries to the shoulder joints.
My respect, dear readers, admirers and other passing personalities! The middle day of the week, which means it's time for a technical note on! And today we will talk about such an exercise as barbell rows to the chin. After reading, you will learn everything about the muscle atlas, technique and nuances of its implementation, we will also analyze some comparative information and identify the benefits or harms of this shoulder exercise.
So, take your seats, let's start broadcasting.
Barbell row to the chin. What, why and why?
Each gym goer has his own favorite and frequently performed exercises, and along with his favorites, there are also forgettable ones that he tries to avoid (or simply doesn't know about their existence), these include our highlight of the program today, the barbell row to the chin. Is this broad-shouldered exercise not held in particular esteem by the gym fraternity? and all this due to its low promotion or, as they say now, branding. Well, let's start rectifying the situation and promote this type of traction, let's go.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscle atlas
Barbell row to the chin - multi-joint exercise (involves two or more joints), aimed at developing deltas and trapezoids.
The main working muscles are:
- targeted - lateral deltoid, upper back;
- synergists – anterior delta, supraspinatus, infraspinatus, trapezius (middle/bottom), teres minor, brachialis, brachioradialis, biceps, serratus anterior;
- stabilizers - trapezius (upper), muscles that lift the scapulae, biceps, triceps (long head).
The complete muscle atlas looks like this (clickable):
Is the barbell row to the chin a safe exercise?
To a certain extent, yes, but it is one of the most damaging shoulder exercises that can cause subacromial syndrome (SIS). Pain in this syndrome is the result of pressure of the scapula on the capsule of the shoulder joint. (rotator cuff) when raising your hand. With SIS, the biomechanics of the shoulder joint is disrupted and the athlete is limited (and often forced to refuse altogether) in choosing exercises for the deltoids.
Conclusion - the classic barbell row to the chin is a very traumatic movement for the shoulders, but its dumbbell counterpart will be much safer.
Execution technique
The delta stretch cannot be called a technically difficult exercise, however, it also requires debriefing. In particular? step-by-step execution technique includes.
Step #0.
Equip the barbell and place it on the floor. Grasp the bar slightly narrower than shoulder-width apart with an overhand grip and stand straight, holding it at the top of your thighs. Bend your elbows slightly. Place your feet shoulder-width apart and keep your back straight. This is your starting position.
Step #1.
Inhale, and as you exhale, use your shoulders and lift your elbows up and out to the side to pull the barbell up to chin level. Keep the bar as close to your body as possible. When lifting, make sure your elbows are higher than your forearms. As soon as you almost reach your chin, hold for 1-2 accounts at the top point of the trajectory.
Step #2.
Lower the bar slowly down into IP. Inhale as you complete this phase of the movement. Repeat the specified number of times.
In the picture version, all this disgrace looks like this:
In motion like this...
Variations
In addition to the classics, there are the following variations of the barbell to the chin:
- EZ-neck (wide/narrow grip);
- in the Smith machine with two/one hands;
- with dumbbells;
- at the lower crossover block.
Secrets and subtleties of implementation
Despite all its simplicity, it is necessary to remember the following technical features:
- the movement must be performed using the strength of the deltas, and not raising the arms; the latter should only serve as a “grabber/holder” of the bar;
- throughout the entire movement, the bar should “slide along the body,” i.e. be in close proximity to the body";
- watch your elbows, they should always hang over the bar;
- keep your body level and do not tilt it forward/backward;
- perform a peak contraction with a delay at the top point;
- slowly lower the barbell down and do not throw it;
- use adequate weights to allow full range of motion;
- dumbbells are a more gentle option for deltoids, and they also provide greater amplitude;
- when using large weights, you can use straps to hold the bar;
- if you want to load your trapezius more, use a narrow grip;
- a wide grip works the lateral head of the deltoid muscles to a greater extent and reduces the risk of SIS;
- Stretch your shoulders thoroughly (especially the rotator cuff) when doing exercises.
We're done with the basic theory, now let's talk about...
Will a wide grip make my shoulders wider?
Narrow grip (1/2 from shoulder width) in the exercise allows you to raise your elbows higher, so the deltoids work in the maximum range of motion. A wide grip is useful for two reasons. First, it prevents your elbows from going too high, which reduces the likelihood of rotator cuff injury. Secondly, the middle delta is actively involved in the work, providing mass, sphericity and shoulder width. Therefore, the wide option in creating wide and voluminous shoulders is more preferable.
Researchers from the University of Memphis Physical Education measured EMG muscle activity (beams of deltas, as well as the top and middle of the trapezius) while performing barbell rows to the chin, narrow ( 1/2 ), on width and in 2 times wider grip.
With a “double-width” grip, the muscle activity of the middle and rear deltas was 20% more compared to a shoulder-width grip. Additionally, the wider grip showed increased activity in the upper trapezius. It’s very simple to feel where the load from different grips will mix - start performing the exercise with a narrow grip, and as you pull the barbell, move your hands to the sides along the bar.
In general, when training deltas using stretching, you should resort to using both options. Narrow grip - at the beginning of training as a warm-up for the shoulder girdle with light weight. Wide grip – medium-heavy weights to increase muscle volume and give the deltoids a spherical shape.
Afterword
Today our technical arsenal has been replenished with such an exercise as the barbell row to the chin. Now you know how to complement and “hook” your shoulders, so let’s blow into the hall and put the theory into practice. That's all, thank you for your attention and see you again!
PS. how do you train your shoulders?
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.
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Today we will talk about how to train the deltoid muscles using the chin pull exercise.
It is rare to find truly outstanding shoulder shapes in modern gyms. This is due to the peculiarities of training these small muscles. Let's figure out how to load the deltoids as efficiently as possible without giving positive load to the auxiliary muscles.
Features of delta training
The deltoid muscles perform two main functions in our body:
- Pushing (they push something away from the body).
- Attractive (attract something to the body).
To maximize the work of the deltoids, you need to use both of these functions.
Pushing movements are performed in various presses (such as), including. Pulling movements are performed during rows and their modifications (breeding).
The chin row engages the middle and posterior deltoid muscles. These areas are sorely lacking in load, because... in almost all pressing movements (except for overhead presses), the entire load is taken by the front bundle, as it is stronger.
Posterior, middle and anterior deltoid muscles
This is why many athletes have lagging middle and rear deltoids. The back, by the way, is the smallest area of the shoulder muscles and the weakest.
Clear coordination, the ability to feel contractions of target muscles, turn off synergists from work, as well as the correct technique for performing exercises will help to form voluminous shoulders.
Lifting the barbell to the chin: execution technique
The wide-grip chin-up and close-grip chin-up are two different exercises. It is important to immediately understand the difference. If you use a narrow grip, the exercise turns into a training of the trapezius muscle, in addition, the biceps are significantly worked.
To accomplish the task of deltoid hypertrophy, an extremely wide grip is required. It allows you to turn off the biceps from work, minimizing flexion of the arm at the elbow. And by lowering your shoulders, you can turn off the trapezoid from work.
Straighten your back and fix the arch in your lower back. Grab the barbell with a wide grip. In order to more effectively load the middle and rear deltoids, tilt your body slightly forward. This will give you greater isolation.
Starting position: grip wider than shoulders, body tilted forward
It is absolutely important to be able to contract the deltoids. These are small muscles that require extreme concentration and filigree technique (which is why it is so rare to see people with ball-shaped shoulders in the gym). In order to work concentratedly only with the deltoids, focus your attention on the elbows.
Lower your shoulders in the starting position as low as possible. Imagine that you are a puppet doll, and your shoulders are attached to your body with a nail. Move your elbows forward and to the sides (this clearly looks like an upward movement), without including your back in the work.
The work is performed exclusively by the elbows, and the shoulders act as movable hinges. Such a figurative comparison helps to better build in your head the only correct trajectory of movement in the exercise.
Work exclusively with your elbows
By raising your elbows up and using the “puppet principle,” you contract the deltoid muscles directly. Exhale with effort - while lifting, inhale when lowering the projectile down. Focus on the negative phase of the movement, trying to lower the weight in a controlled and slow manner.
It’s worth noting right away that you will not be able to work at full amplitude. As soon as the elbows go above shoulder level, the trapezius muscle begins to contract. It is stronger and will take all the positive load from the deltas. Therefore, always make sure that the body is slightly tilted forward and the shoulders are lowered - this is a sure sign that the trapezius is stretched and is not involved in the movement.
Execution Highlights
- The bar should be slightly away from your body, so lean your body forward slightly.
- Make sure your shoulders are always as low as possible.
- The movement is carried out only with the elbows.
- At the top point, try to push your elbows forward and spread them apart, as if you are trying to break a doorway - this will allow you to better contract your deltoids.
Video: barbell row to the chin
To better assimilate the material, watch the video, which clearly shows the correct technique for performing chin pulls.
Conclusion
In theory, the chin pull looks like a simple exercise, but in practice everything is precise, but vice versa. Perform this exercise with light weights and high repetitions (15-20).
The deltoids are small muscles that are difficult to train. Many people feel the correct contractions and the pumping of blood into the deltas precisely in a high range of repetitions. This is not an axiom, so everyone must understand through trial and error which load works best for him.
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This type of traction develops not only the muscles of the upper back, but also the muscles of the shoulder girdle - the deltoid. When performing an exercise, do not expect that it will make your shoulders wider - this is a misconception. But, it can help a lot if you work on giving your shoulders shape, relief and clear boundaries. Thanks to this type of traction, the gap between the deltoid and trapezius muscles becomes clearly visible.
Working muscles
Trapezius, deltoid (middle and anterior bundles), scapular muscles.
Auxiliary: biceps brachii, pectoralis major (upper bundles)
Execution technique
- For the exercise you will need a regular barbell with a straight bar. Take it tightly, “locked” with an overhand grip, although, if desired, an open grip is also possible (when the thumbs do not cover the barbell).
- The distance between the inner sides of the hands is 15-20 cm. Now straighten up, holding the barbell in your lowered hands. Inhale deeply, and using the force of the deltoids and, in addition, the trapezius muscles, begin to pull the barbell towards the chin. Perform the pull smoothly, without jerking, without engaging the arm muscles. Although you won't be able to completely eliminate the biceps from the work, try to make their share of the load as small as possible. To do this, concentrate on the part of the body you are working on.
- Having pulled the barbell to your chin and lightly touched it with the bar, pause, exhale, and just as slowly, observing the technique, lower it down. During this phase, the barbell seems to “ slides"along the surface of the body.
- To achieve maximum concentration of the load on the main working muscles, do the exercise with the correct technique, do not let your elbows “walk” to the sides, in the upper phase, make sure that your elbows are raised above shoulder level, and then gradually straighten as it lowers. Do not use an overly wide grip, this will take some of the stress off the target muscles.
- Maintain the correct position of the torso, do not bend forward, relaxing the back muscles, otherwise the load from the muscles being worked will again shift towards the auxiliary ones. It is probably unnecessary to remind you that the weight of the bar must be acceptable in order to allow you to correctly perform the exercise in 10-12 repetitions. Excessive overload of the rod " pancakes” will lead to the fact that you simply cannot complete the approach, and you will lower it earlier than necessary. Of course, the effect in this case will be minimal.
If you want to use this exercise to gain mass in the deltoid muscles, to make them bigger, then do not mislead yourself - there are more effective ways for this, for example.