Reality:
• Main Muscle Group: Middle Back
• Secondary Muscle(s): Biceps, Lats, Shoulders
• Exercise Type: Strength
• Equipment Required: Cable
• Mechanics: Compound
• Force Type: Pull
• Experience Level: Beginner
Now what:
1. Set the appropriate
burden on the weight stack and attach a close grip bar or V-bar to the
seated row machine. Preferably use a
‘d-clip’ to attach; not cello tape or glue, as this will not hold well, nor
will it pass OHS standards.
2. Embrace the
bar with a neutral grip (palms facing in).
3. Keeping your
legs marginally bent and your back straight, pull the weight up somewhat off
the stack. You should be sitting straight upright with your shoulders back. (Just
imagine those “Stop slouching” taunts from your mother as a child.) This is the
starting position.
4. Keep your body
in position; think of those painted gold or silver busker in the city mall that
pretend to be a statue. Important to
think good form before you start, also important to know that no one will be
throwing money in a hat at your feet, so no need to hold position for ever. Pull
the handle into your stomach.
5. Pull your
shoulder blades back, squeeze, pause, and then slowly lower the weight back to
the starting position. I do not know
why, but I always put my finger inbetween the clients shoulder blade, and then
tell them to pinch my finger. Probably
an inappropriate moment now that I say, (or type) those words but it seems to
work for good form.
6. Repeat for
desired or trainer required reps.
Performance
pointers:
1. “Hey, Quasimodo,
you’re not a hunchback!” Your back must remain straight at all times. Your
frame should remain fixed throughout the entire set. Think busker statue.
2. Don't let your
shoulders hunch over when your arms are extended.
3. Use the back
muscles to haul the load - resist urge to lean forward and use momentum to swing
the weight back. Now smile. Very important.
4. Pausing and
squeezing at the top of the movement for a 1-2 count will increase intensity
and results.
(Comments, feedbacks, likes and shares are welcome.)
(Comments, feedbacks, likes and shares are welcome.)
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