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: TRX (Suspension Handles)

An Inverted TRX Row is a Low Row Exercise that involves starting from your back and pulling your body up towards the handles while keeping your body in a horizontal position

• Attach your TRX Strap to a high secure location
• Lie Supine on your back, under the TRX Handles
• When grabbing the handles with extended arms your upper back should be a couple inches off the floor
• 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 handles. Start with a thumb apposing grip. As you pull rotate your hands to a neutral grip position (palms facing)
• Do not let your elbow get behind your body at the top position
• Invision pulling with your elbows and using your back instead of pulling with your hands and arms.
• Pause 2 sec and return to the starting position.