DISSECTING THE ROW - Printer Friendly

DISSECTING THE ROW

Joe Wuebben

One-Arm Dumbbell Row
"The benefit of the one-arm row is that it maintains bilateral strength," says Eric Hannah, a certified personal trainer and kinesiologist at the Origami Brain Injury Rehabilitation Center in Mason, Michigan. "In other words, since you do one arm at a time, both have to work equally hard, whereas working both arms simultaneously may mask unequal strength in one side or the other." This exercise targets the muscles of the upper and middle back - the latissimus dorsi, rhomboids and middle trapezius.

To Start:
o Place your right hand and knee on a flat bench, and hold a dumbbell in your left hand with your left foot on the floor.
o Start with your left arm extended slightly forward and toward the floor, your back flat.

Execution:
o Pull the dumbbell up toward your lower ribs by contracting your back muscles and leading with your elbow.
o Avoid opening up your working shoulder.
o Complete a set, then switch arms.

Training Tips:
o Use a slow lifting and lowering tempo to protect your low back. Hannah suggests a four-count negative (return to extension).
o Your chest should face the floor throughout, shoulders square. Don't lift it to finish the movement.
o Keep your working elbow close to your body as you pull the weight up.

Here's the Difference:
Do a one-arm dumbbell row to make sure you train both sides of your back equally. Unilateral exercises help prevent muscle imbalances.

Bent-Over Barbell Row
When it comes to back training, this is as basic as it gets. The bent-over row develops overall back strength (upper and lower). And since you're standing, your legs get a mild stabilizing workout, too.
"The main advantage [of this movement] is the use of assisting muscles throughout the range of motion," says Hannah. "For that reason, this is recommended as an intermediate to advanced exercise for those who have good low-back strength already. It's a great exercise for posture, both seated and standing."

To Start:
o Holding a barbell, stand with your knees slightly bent, your chest out and your back slightly arched. Your hands and feet should be shoulder-width apart.
o Begin with your arms fully extended toward the floor (palms facing your body) and your head facing forward.

Execution:
o Pull the bar to your abs, leading with your elbows, until it touches your navel. Maintain the arch in your back.
o At the top, hold the contraction for a count and squeeze your back muscles before returning to the start position.

Training Tips:
o Because your low back is under such tension, use light weight. Keeping a natural arch in your back will help, too.
o For variety, Hannah recommends altering grip width and turning your palms up occasionally - you'll feel a subtle difference.

Here's the Difference:
The bent-over barbell row is one of the best exercises you can do to hit maximum muscle fibers in the back, as well as stabilizers in the legs.

Seated Cable Row
As the lone machine movement of the three, the seated cable row is ideal for capping off a great back workout. "Since you're not fighting gravity because of the angle of the cable, this exercise can be used to focus on technique and deliberate motions for a strong finish," says Hannah.
Seated cable rows are ideal for beginners because all you need to worry about is contracting your back muscles.

To Start:
o Sit at a cable-row station with your feet on the platform in front of you and your knees slightly bent. Grasp a narrow-grip cable attachment.
o Start with your torso perpendicular to the floor, your arms extended and your back slightly arched. Execution:
o Squeeze your shoulder blades together, and leading with your elbows, pull the bar to your lower abs. Don't lean back to finish the movement.

Training Tips:
o If you can't get the bar all the way to your abs, you're using too much weight. Move the pin up on the stack and go for a full range of motion.
o Use the various cable attachments to change things up - for example, grab a lat pulldown bar with a wide grip and use the same technique.

Here's the Difference:
The seated cable row is a great finishing movement that isolates the muscles of the middle back. It's ideal for beginners.