Body Movement
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
- Target the middle to upper back by keeping the back straight and squeezing the shoulder blades together as you row, chest out. Even though it's called a row, it is not the classic rowing action that you might use on the aerobic rowing machine.
- Return the handle forward under tension to full stretch remembering to keep that back straight even though flexed at the hips. Repeat the exercise.
Check Points
- Keep a straight back, but it can flex slightly at the hip to allow a full range of motion.
- Squeeze the shoulder blades (scapula) together. This is important for most 'pull exercises' emphasizing the back.
- Return the weight under tension to the starting position. Don't clash the weights.
- Be cautious if you have an existing or past shoulder or lower back injury.
Row on down to the final exercise in the series, the lat pulldown.
If you need to, check out the top ten list and the basic training and safety information.