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: Rope / Handovers

You’ll need either a push or speed sled and 25’ training rope

• 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
• Start by overhand pulling the rope
• Maintain a flat back, hinging at the hips throughout the movement
• Do not let your elbows get behind your body at the top position
• Keeping your hips stable, rotate your shoulders with each row.
• Control the pull to minimize sled momentum
• Overhand pull to the end of the rope. 5 pulls each hand to 10 reps total is typical