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: Sled / High-Pull

You’ll need either a push or speed sled and a TRX Strap or rope with handle

• Additional weight added to the sled will depend on the training surface and weight of sled
• Choose a weight that allows you to maintain proper form. Don’t make this a truck pull.
• Focus on maintaining proper athletic posture throughout the exercise.
• Head in neutral position, chin tucked
• Begin in an athletic stance, facing the sled, feet shoulder width apart
• Back up until the rope is tight with full arm extension
• Starting with an overhand grip, High-Pull the handles to chest height. Elbows bent, wrists straight
• You will quickly transition from an athletic position to completely upright
• This is an explosive movement
• Pause for 2 sec at the top of the movement and slowly back up until the straps are taught at the starting position