Exercise Library

Body Row 

Try this variation on a 'pull' movement to strengthen your back and arms and turn a row into a whole body exercise.

Difficulty Level :  Intermediate  Muscle Group(s):  Arms Back and Neck Biceps Deltoids Latissimus Dorsi Modality :  Strength Equipment :  Fixed Machine Stability Ball (SB) Progressions :  1 Leg  2 Leg On SB  1 Leg On SB Benefits : Integrated total body training with an emphasis on back and core – for strength and improved function in the pulling motion. Preparation : Lie under bar so that the bar is at mid-sternum level. Activate core with drawing in and pelvic floor contraction. Choose appropriate grip (under or overhand). Movement : Perform row and lift body towards the bar. The bar should meet the mid-sternum. Lower slowly to full extension. AVOID retracting the shoulder blades before pulling yourself up, it should be a smooth action through the shoulder joint as you lift yourself towards the bar.