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. 

Inverted Row: Barbell

An inverted row is a Low Row Exercise that involves starting from your back and pulling your body up towards a barbell while keeping your body in a horizontal position

• Place a bar, typically 2 ½’ from the floor, in a Power Rack
• Lie Supine on your back, under and perpendicular to the bar
• When grabbing the bar with extended arms your upper back should be a couple inches off the floor
• Grab the bar with thumb wrapped around the bar. Hand placement is typically thumbs to smooth, meaning the end of your thumb should run to the end of the knurling. Larger athletes may need to go slightly wider.
• Squeeze your glutes and activate your core to maintain a spine neutral posture.
• Head position should be neutral.
• Without arching, pull your body to the bar, touching just below your chest, the same position where the bar touches during a Bench Press.
• Invision pulling with your elbows and using your back instead of pulling with your hands and arms.
• Do not let your elbows get behind your body at the top position
• Pause 2 sec with your chest in contact with the bar and then return to the starting position.
• You may elevate your feet on a bench with straight legs to increase difficulty