Exercise Essentials, Part 5: Row
What is a row?
As the name suggest , the row is just that a row , imagine yourself rowing a boat . The weighted barbell in your hands and you pull it into your torso , there multiple different ways you can perform this exercise
Why row?
A lot like the Chin-up , the row is a great upper-body muscle builder.  The row is considered a “pull” exercise, it tagert the back muscles, rear deltoids, and biceps The row, however, is what we call a horizontal pull directly targets the muscles of the middle and upper back trapezius, rhomboids
The row is a great exercise for building the back as well the bicep. Add the row and chin u pto your routine for a great all rounded back exercise
Types of rows
The types of rows out there are nearly infinite. Â Even the variations have variations. Â For that reason, I will list some of the adjustable variables with rowing, rather than discrete exercises, which would take a long time.
Performing a row correctly
With any overhead press variation, there are several important things to remember about form.
Here’s a great video on performing rows:
Summary
Points to remember
What is a row?
As the name suggest , the row is just that a row , imagine yourself rowing a boat . The weighted barbell in your hands and you pull it into your torso , there multiple different ways you can perform this exercise
Why row?
A lot like the Chin-up , the row is a great upper-body muscle builder.  The row is considered a “pull” exercise, it tagert the back muscles, rear deltoids, and biceps The row, however, is what we call a horizontal pull directly targets the muscles of the middle and upper back trapezius, rhomboids
The row is a great exercise for building the back as well the bicep. Add the row and chin u pto your routine for a great all rounded back exercise
Types of rows
The types of rows out there are nearly infinite. Â Even the variations have variations. Â For that reason, I will list some of the adjustable variables with rowing, rather than discrete exercises, which would take a long time.
- Loading Type – You can perform rows using different equipment like barbells, dumbbells, cables, bands, and more elaborate items like T- Bars.
- Bilateral vs Unilateral – Some rows can be performed either with both arms (bilaterally) or with one arm at a time (unilaterally).
- Support Type – Rows can be supported or unsupported.  A supported row is where you brace yourself against something , normally you brace your chest against a padded area or in the case of one arm rows where you your hand braced on a bench Unsupported rows usse stabilizing muscles, where as supported row hit the back, biceps
- Grip - Grip can be pronated (palms down), supinated (palms up), neutral (palms facing each other),
- This is just a small list of row examples
Performing a row correctly
With any overhead press variation, there are several important things to remember about form.
- Use a full range of motion – Each repetition of the row begin with the weight at arm’s length and shoulder bladesseparated.  A full rep consists of pulling to the to chest leve(depending on the grip used) .And shoulder blades should be pulled togethe
- Pull through the elbows – Pul using your elbows rather than the hands.
- Brace your core – Try not to arch your back too much.
- Tuck your chin –  Keep your head, back and neck in a neutral position.
- Don’t shrug
Here’s a great video on performing rows:
Summary
Points to remember
- A lot like the Chin-up , the row is a great upper-body muscle builder
- There are wide variety of ways to perform the rowing, each hitting different areas.
