How to Perform a Row

How to Perform a Row

Rowing is an exercise in strength training regimen which basically tones up the rower’s arms and strengthens his/her muscles which are used namely the ‘lats’ or lattissimus dorsi the scapulae and those that are used in supporting the spinal cord. Gym trainers consider this exercise very important for getting rid of ‘chicken’ arms. Rowing also helps to maintain a perfect back posture, tone up your shoulders and get in perfect overall size. The following article will discuss predominantly about how to perform a row.

How to Perform a Row?

Well basically you can perform row in various methods which includes seated row, one-armed row and bent-over row. Please read carefully and in all the cases make the perfect use of your abdominal and back muscles to support your body otherwise there is a good chance that you may end up with back injury.

Bent-over row

This is a very good exercise to increase your strength and size.

• First start by bending over from your waist. If you have a barbell or a rowing restraint, then have an overhand grip on its handle(s). If you have a dumbbell hold them parallel to your torso. Even if you don’t have any of these materials, go on to your pantry, find a dead weight which has a proper grip and you can use it as your dumbbell.
• Next tighten your abs. This help is ‘de-activating’ the lower back and safeguarding it from injuries.
• Allow a bend in your knees as this would lower the center of gravity and reduce stress on your hamstrings making it easier for you to pick weights.
• Always maintain an arch in your spine so that it’s roughly 30 degrees from the floor.
• Now start out by steadily pulling the dumbbell/barbell to side of your chest. Slowly retract the barbell to its previous position. Do this steadily and constantly for 4-5 times.
• It is important that you perform this exercise without jerking and in a slow tempo. Back muscles have slow twitch fibers and will respond to slower tempo better. Pay strict attention to the deviations of spine and hips and keep them stable.
• Maintaining a steady breathing helps in keeping your tempo under check and also helps you to perform better. So breathe in when pulling and breathe out as you retract.
• Start by lifting lighter weights; build your endurance and then go for heaver ones.
• Chances of injuries increase when the performer strays from safe postures. Thus a beginner can always get benefit by being under trained supervision.

One Armed Row

This exercise helps in toning of biceps and rounding of shoulders. Similar to the bend-over rowing however can’t be done with a bar-bell.

• Place your right foot forward and your left foot backward. Maintain a foot’s distance between both the feet.
• Now bend over in the direction of your right foot.
• Tighten your abs, arch your back slightly so that it’s roughly 30 degrees from the floor, and keep your right knee bent. Place your left arm on your right knee for support.
• Have a firm grip with your right hand on your dumbbell/weight.
• Start by pulling to the side of your chest. Then slowly retract it to its previous position. Do this for 5-6 times.
• Keep a count of your breath when performing this exercise.
• Now swap your leg positions and repeat the exercise for your left arm.
• Slow tempo and steady performance without jerking is again very essential. Try building your endurance before shifting to heavier weights.

Seated Row

A great work out for strengthening your middle back and maintaining its proper posture.

• For this exercise your will need a low pulley row machine with a V-bar.
• Place your legs on the leg board and maintain a slight knee bend so that you are in a seated posture.
• Now lean forward and grab the handle. Pull your back keeping your arms extended. Stick your chest out and feel the stretch on your lats.
• Now slowly pull the handles towards the side of your chest and squeeze your back muscles. Then slowly retract them back. Keep doing this for another 7-8 times. Do keep your torso stationary. Breathe out whenever you pull and breathe in when you retract.

If you are a beginner then perform these exercises with someone experienced. This was an article on ‘how to perform a row‘. Thanks for reading!!!

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