Sunday, October 4, 2015

Row (Standing Indy Arm Standard)


Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.