The Row is a type of exercise designed to work the mid and upper back, shoulders and arms. Here is a selection of row exercises for you to incorporate into your fitness routine:
The Upright Row. You will need a barbell to perform this exercise. Keeping your feet shoulder-width apart, bring the barbell close to your body and, using the overhand grip, lift the barbell right up to your collarbone and then lower weight slowly to starting point. Repeat. You can also use dumbbells or a cable machine instead of a barbell, and this exercise is very good for working the shoulder muscles and biceps.
The Seated Row is great for exercising the back. Sit at a low pulley station with the knees bent and grip the handle, ensuring that your back is straight and your feet are rested on the metal block. Pull the handle back until it touches your abdomen and then slowly return to the starting position, keeping your back straight. Focus on pulling back with your arms, as this provides a more effective workout. Repeat 8-12 times, in accordance with fitness levels and goals.
The Dumbbell Bent-Over Row is also great for exercising the back. You will require a workout bench (or chair) and a dumbbell. Kneel over bench and place supporting hand and knee on the bench. Pick up the dumbbell from the floor and lift it to your side until it makes contact with your ribs, and then return to original position until your arm is fully extended and your shoulder stretched forward (keeping the back straight throughout). Do three sets of 8-12 reps on each side, in accordance with fitness ability and goals.
The Barbell Bent-Over Row is another great one for the back. Stand over the barbell with the knees slightly bent and your back straight. Grab the bar using the overhand grip and pull it up towards your abdomen. Return until your arms are fully extended and the shoulders are stretched forward, and then repeat according to fitness levels and goals (usually 8-12 reps are performed).
The One-Arm Cable Row works the muscles in the shoulder and arms, and also exercises the lat muscles (on each side of the back) independently of each other. Set the pulley on a low cable pulley station to its lowest height and select your weights to lift. With your knees slightly bent, grasp the handle with one hand and pull back towards the abdomen, making sure all the work is done by your elbow. Lower to the starting position, keeping the elbows unlocked and your shoulder blade in its natural position. 8-12 reps are needed for each side, in accordance with fitness levels and goals.
The effectiveness of the row exercise is maximised by keeping the shoulder muscles in their natural position throughout. This ensures that the correct resistance is applied to all worked muscles, and that any performed exercises are carried out with maximum efficiency.
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