There are several principles that hold true for all 3 of these row variations. The first is to lock your upper body in place. This will allow you to focus on what we're actually trying to build - your upper back. Next you want to have some scapular control. I like to get some scapular retraction at the top of each row. I also like to pull the resistance towards my bellybutton. I feel the exercise much more in my upper back if I follow these 3 principles.
The first row variation we're going to look at is the barbell row. In this row variation you can either lift it off the ground or take it off the rack. Put your body in a position that allows you the fullest range of motion while keeping your back neutral. Your head position depends on you. If you notice that by looking down your back starts to round, then look straight ahead. Lastly, make sure you have an identical grip with both hands.
The next exercise is the dumbbell row. Put one hand and the same side knee on the bench, the other foot flat on the ground, and row with your free hand. Make sure you aren't rotating with the weight, or just curling the weight.
Lastly lets look at the cable row. The cable row has a lot of the same principles as the barbell row. The advantage here is it's more user friendly and people seem to find it less intimidating.
10 Week Program - tinyurl.com/mtacrv65
00:00 - Intro
00:23 - 3 Principles
02:00 - Barbell Row
02:50 - Dumbbell Row
04:12 - Cable Row
04:50 - Wrap up
25 июл 2024
