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🚨 BACK ROW – VARIATION EXERCISES
👇 Bent Over Row Variation Proper Form
- 🎯 Target muscles: None; the back in general (see synergists)
- ✅ Synergists: Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
- ✅ Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
- ✅ Mechanics: Compound
- ✅ Force: Pull
🚨 Starting position
- Sit facing the cable row machine and place your feet on the foot rests.
- Grasp the double-row bar and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms and shoulders should be stretching forward.
- Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body. Pull your shoulders back and stick out your chest at the top of the movement.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you slowly lean forward and return the double-row bar to the starting position, with your arms and shoulders stretching forward and your lower back bent forward.
- Repeat for the recommended number of repetitions.
🚨 Comments and tips
- Do not excessively arch your back.
- Pull with your elbows, not with your biceps.
- Avoid swinging your torso back and forth.
- Start light and add weight gradually to allow your lower back time to adapt.
- Many people think that your biceps acts as a synergist in rowing exercises such as the seated cable row. In fact, it only acts as a dynamic stabilizer, along with the long head of your triceps brachii.
- Most people will tell you to keep your back straight and your chest out throughout the seated cable row exercise. That’s known as the straight-back seated cable row. It’s a different exercise, which doesn’t dynamically work your erector spinae (spinal erectors). The exercise described above does dynamically work your spinal erectors.