stångdragningar

Stångdragningar, also known as barbell rows, are a compound exercise that targets the muscles of the upper back, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms as secondary movers. This exercise is a fundamental movement for building a strong and well-developed back.

To perform a stångdragning, an individual stands with their feet shoulder-width apart, holding a barbell with an overhand grip, slightly wider than shoulder-width. The knees are bent slightly, and the torso is hinged forward at the hips, maintaining a straight or slightly arched back. The bar is then pulled upwards towards the lower chest or upper abdomen, squeezing the shoulder blades together at the top of the movement. The bar is then slowly lowered back to the starting position with control.

Variations of the stångdragning exist, including using different grip widths (underhand or neutral) and adjusting the angle of the torso. An underhand grip tends to emphasize the lats and biceps more, while a neutral grip can be more comfortable for some individuals and targets the mid-back. The angle of the torso also influences muscle activation, with a more upright torso engaging the upper traps more, and a more horizontal torso engaging the lats more.

Proper form is crucial for maximizing effectiveness and minimizing the risk of injury. It is important to avoid using momentum and to focus on controlled movement throughout the entire range of motion. Stångdragningar are a valuable exercise for athletes and individuals looking to improve posture, increase pulling strength, and enhance overall back development.