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TECHNIQUE TUESDAY 🛠

Who wants to improve their posture?

A basic Row is a great exercise to strengthen the upper and middle back. It targets Rhomboids and Latissimus Dorsi (primary muscles), as well as Biceps and rear Deltoids (secondary). These muscles actively improve our posture by keeping the shoulders down and back.

Using a resistance band or cable pulley, a row can be performed in a variety of ways; seated, standing, in a squat, or lunge. This video demonstrates a standing row with knees bent, hips hinged back and feet close (added core benefit - use a wider stance for more stability).

Setup:

-Use appropriate resistance (challenging but doable)

-Face resistance anchor in a stable stance with knees bent and hips back

-Maintain neutral spine, sternum facing forward and abs engaged

-Arms fully extended at shoulder height

Execution:

-Exhale as you retract shoulder blades (squeeze towards each other) and pull elbows towards your body with palms facing each other

-Inhale as you release resistance with control

Technique Tips:

-Avoid elevating or rounding shoulders

-Always initiate from back muscles (rhomboids and lats)

-Keep elbows a comfortable distance from hips

Perform 10-15 reps for 2-4 sets depending on your fitness level. If you can perform 15 reps with good form, add more resistance. Always work within

YOUR pain free range and meet YOUR body where it is. Enjoy the benefits of a strong back.

#techniquetuesday #seatedrow #standingrow #cablerow #resistancetubing #back #backstrength #strength #Rhomboids #LatissimusDorsi #fitness #fitfam #bayareamissfits

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