Vibration Training Bent-over Row On Plate

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The Bent-over row on plate workout is a vibration training exercise that targets the Upper Back.

Vibration training enhances muscle activation and engagement, intensifying the workout’s impact on the targeted muscles.

By using vibration training, the Bent-over row on plate workout primarily engages the Upper Back muscles.

While auxiliary muscles may also be activated, the focus remains on the Upper Back for optimal results.

Stand with your feet shoulder-width apart, and hold a weight plate in each hand, palms facing your body.
Bend forward at the waist, keeping your back straight and parallel to the floor. Your knees should be slightly bent.
Engage your core muscles and keep your shoulders down and back.
While maintaining this position, pull the weight plates up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
Slowly lower the weight plates back down to the starting position, keeping your back straight and controlled.
Repeat the movement for the desired number of repetitions.

Start by standing on the vibration plate with your feet shoulder-width apart, knees slightly bent, and a slight bend in your hips. Hold a dumbbell in each hand, palms facing your body, and let your arms hang straight down in front of you.
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body and prevent any unnecessary movement during the exercise.
With a controlled movement, hinge forward at the hips, keeping your back straight and your gaze focused towards the floor. Allow your arms to hang naturally in front of you, maintaining a slight bend in your elbows.
As you exhale, pull the dumbbells up towards your chest, leading with your elbows. Focus on squeezing your shoulder blades together as you lift, engaging your upper back muscles. Keep your wrists straight and avoid any jerking or swinging motions.
Pause for a moment at the top of the movement, feeling the contraction in your upper back muscles. Then, slowly lower the dumbbells back to the starting position, maintaining control throughout the entire range of motion.