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: Sumo KB/DB / Deck / Both

• Kettlebells are preferred with this exercise because of the handle distance relative to the floor but DB’s are an option from a slightly raised position
• Straddle the Kettlebells in a Bent-Over position grabbing both with an overhand grip and straight arms.
• Row both Kettlebells to your stomach on a vertical path
• At the same time, rotate both hands 180° outwards from palm facing toward you to palm facing away
• 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 and under control return the Kettlebell to the starting position. Resting on the floor completely before attempting another rep.