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 / Hang / 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 platform
• Straddle the Kettlebells in a Bent-Over position grabbing both with an overhand grip with straight arms.
• Using your hips, lift both KB’s an inch off the floor. Maintain this position
• Row both Kettlebells to your stomach on a vertical path
• Rotate both hands 180° outward from palms facing toward you to palms 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 under control return the Kettlebells to the starting position.