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: 1-Arm Dumbbell

• Address the end of a weight bench in a split stance bent over position
• Drop back the foot of the working hand. Place the other hand on the bench so stabilize this 3 point stance.
• Starting with an overhand grip, row the DB to your stomach. As you row the DB, rotate your hand to the neutral position.
• Envision pulling with your elbow and using your back instead of pulling with your hands and using your biceps.
• Maintain a flat back, hinging at the hips throughout the movement
• Head in neutral position, chin tucked
• Do not let your elbow get behind your body at the top position
• Pause for 2 sec at the top of the movement and slowly under control return the bar to the starting position.