Tuesday, January 19, 2016

Row (Seated Low Machine)

Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing each other.
2. Maintain 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 until it grips are beside your rib cage. You should be pulling your elbows and shoulders directly backwards as far as possible.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position.
• 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.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.
Wide Grip: Rows may be performed using a wide grip instead of narrow, with a palms-down grip. This emphasizes the posterior deltoids, rhomboids and mid-part of the trapezius.