Enhancing Skills

Row

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell row is a compound exercise that primarily targets the muscles of the upper back, including the latissimus dorsi and the rhomboids. It involves pulling a barbell towards your torso while maintaining a strong and stable position.

Possible Stretches to do prior to exercise:

  • Shoulder stretches
  • Upper back stretches
  • Arm circles

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.

How to select the proper weight: Choose a weight that challenges your muscles while allowing you to maintain proper form throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your posture or cause excessive strain on your lower back.

Proper form:

  1. Stand with your feet shoulder-width apart, knees slightly bent, and your upper body slightly leaned forward.
  2. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight, engage your core, and maintain a neutral spine.
  4. Inhale and pull the barbell towards your lower chest, driving your elbows back and squeezing your shoulder blades together.
  5. Keep your wrists straight and your upper body stable throughout the movement.
  6. Pause for a moment at the top of the movement, feeling the contraction in your upper back muscles.
  7. Exhale and slowly lower the barbell back to the starting position in a controlled manner.
  8. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
  • Use an underhand grip (supine grip) instead of an overhand grip, which can be less challenging for the upper back muscles.
  • Perform the exercise with dumbbells instead of a barbell to allow for more natural movement and individual arm control.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, either by adding more weight plates to the barbell or using a heavier barbell.
  • Perform the exercise with one arm at a time, using a dumbbell or kettlebell, to engage more stabilizer muscles.
  • Focus on a slower and controlled tempo, emphasizing the eccentric (lowering) phase of the movement.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Back

Muscle Group(s):

Upper back

Muscles used:

Primary:

Latissimus Dorsi

Secondary:

Rhomboids

Tertiary:

Biceps Brachii

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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