Try This Trick to Build Perfect Rows
Are you having trouble with the different types of rows? Rows can be the best upper back builder of all time, but they have to be done correctly. So many things can go wrong with the seated row, bent over row, T-Bar row, and just about every other row that are either butchered by egos or avoided by those who fear them.
When you have proper rowing mechanics, your back gets stronger and healthier, from the top to the bottom. With proper abdominal bracing and posture, the row goes from a back strainer to a back strengthener. If you’re having trouble with any of the rows, prevent pain, and check your form with the unsupported seated row.
1.Sit on a cable or plate loaded row, and make sure that your chest is not supported by a pad.
2.Keep your feet flat on the floor, and don’t hook your knees under any locks or supports, you have abs for that!
3.Sit up straight, tighten the entire midsection.
4. Row the bar to complete range of motion without hyperextending the shoulders. Scrape your inner arm along your ribcage, and push the elbows straight back behind you.
5. Your legs may feel a bit of a challenge too, this will transfer over well to the bent over row.
Use this exercise in a back day warmup, or load it heavier to build a stronger midsection while you do it. This will feel like a full body exercise! Check out the video below to see it done properly.
Article written by David Corrado
Owner and Founder of Trainathlon
David Corrado began his training career at age 18, volunteering as a fitness coach for students with intellectual disabilities in the Gainesville, Florida area. While at University of Florida, David became certified, and worked as a trainer and coach at the UF campus rec center. Having been certified through multiple curriculums including PTAG and the NSCA’s CSCS and TSAC-F certifications, David now trains in Boca Raton, Florida, specializing in functional strength training for working adults. He trains his clients at the Institute of Human Performance, in Boca Raton, Fl.