UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

LOW ROW EXERCISES

Low Row Exercises are a movement that primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, by pulling a weight towards your lower abdomen.  They can be performed seated, bent over or kneeling, using a cable machine, barbell, dumbbells or body weight depending on the variation chosen. 

Bent-Over Row: Standing / T-Bar / V-Grip

• Place a bar in a stable corner or landmine attachment.
• Using a V Grip Handle, place under the bar just below the bar sleeve
• Straddle the bar in a bent over position. You may need to stand on blocks to help increase range of motion
• Starting with the weights resting on the floor, pull the handle to your stomach on a vertical path
• Maintain a flat back, hinging at the hips throughout the movement
• Head in neutral position, chin tucked
• Do not let your elbows get behind your body at the top position
• Envision pulling with your elbows and using your back instead of pulling with your hands and using your biceps.
• Pause for 2 sec at the top of the movement and slowly under control return the bar to the starting position.