Row - Free Weight

Other types of Row: Machine Resistance Tube Stability Ball


  • Grasp a dumbbell with your right hand and place your left hand and knee on a bench. Maintain neutral spine with your abs pulled towards your lower back.

  • Retract your scapulae, then bend your elbow keeping it close to your body until it is even with your back, pause, then slowly return to starting position.

  • Back 

  • Arms  Shoulders 

  • Middle and lower, Trapezius, Levator scapulae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major

  • TIP: Even though your abdominals do not assist much in this exercise, pull them into your back away from the floor, since gravity is trying to pull down on them.


Variations for Row

  • Standing Row

    This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. You can load a heavy amount of weight on the bar with weight plates.

  • Row With Rotation

    This can be done on any bench in your gym or on a stable surface in your home.

  • Barbell Row

    This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. It is advanced and must be done with properly warmed up muscles.

 

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