Friday, April 11, 2014

Row Your Way To A Stronger Back

Ah the row, a great exercise to strengthen your back, help with posture, and more. This exercise can seem over-rated as people sometimes have a tendency to focus on minor muscles, however, we think a strong back is an essential part of the body!

But are you causing more harm than good? PT Director, Leslie, gives us the 411 on shoulder setting, posture, and what to look out for!

The Good!


What We Like About This Row:

-Shoulders down and back

-Spine is neutral, core is engaged, head is looking straight down

-Elbow is parallel with the body in end position

TRAINER TIP:  think about pulling elbow towards opposite side of body rather than straight up

The Bad!


What We Don't Like About These Rows: 

- Elbow winging out to the side

- Using muscles of neck/upper back to pull weight instead of bigger more powerful back muscles

- The camel position or the rounded back

TRAINER TIP: Focus on keeping that spine neutral, in one straight line

The Ugly! 


What We Don't Like About This Row: 

- The lawn mower (rotated torso). This means you're using more momentum than muscular strength to pull the weight up. 

TRAINER TIP: Try and reduce the weight in order to keep proper form. Think about keeping both shoulders pointing towards the ground along with an engaged core. 



Or maybe you want variations for your regular row, we've got you covered with two below!

Cable Row With Squat Stance

                           

Bent Over Row

                                

Still not sure if your form is correct? Reach out to one of our trainers on the floor! 

Now get rowing, Pulse Nation! 



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