What makes this different is that you're actually keeping the arm perpendicular to the body as you row, rather than parallel to the body. This allows you to switch your focus from the lats to the rhomboids (or the muscles around the shoulder blades). Working those muscles is so important for good posture and, of course, a strong back. I like this move because the bent over position allows you to support your body, which may allow you to lift heavier weights.
The key to this move is to pull the arm up while keeping the palm facing the back of the room. Imagine that you're bringing the weight up to the armpit while the elbow extends out so that it's at a 90-degree angle from the body.
Do it right: Prop the left foot on a step, supporting the body with the left hand on the thigh. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body. Lower and repeat for 1-3 sets of 8-16 reps.
technique is completely wrong. to max activation of the lats, the back must be flat and parallel to the ground. Putting food on step does nothing except to take more back muscles out of the movement.
I agree with Rick
This exercise is not for the lats:
“What makes this different is that you’re actually keeping the arm perpendicular to the body as you row, rather than parallel to the body. This allows you to switch your focus from the lats to the rhomboids (or the muscles around the shoulder blades).”
I love the concept two rowing machine for a total workout.Great cadio depending on your fitness level.Half hour warmup,hit the resistance machines for another hr.Than another 5000meters cool down for another half hour.
I agree with Rick…putting food on the step does nothing except to remind you that you’re probably hungry…if not now, then later. Actually, there’s likely some sanitary issues with putting food in a place frequented by feet, so perhaps it will have the opposite effect and gross them out, making them less hungry. What if you don’t have a step available? Can you put food on a bench instead? I recommend waiting until your done working out to put more food in your body and then only high-quality lean protein.
Brad, I think he meant foot not food.
Jim…uh yeah…I guess the humor was lost…
Brad, you would have to have a sense of humor to lose one! Nice left handed write up. I thought it was seriously funny! sign me another left handed humorist!
I was beginning to think no one else noticed the common misconception about the rowing exercise , but your comments revived me. Besides, moving the elbow farther away from the torso actually target the deltoids more than the rhomboids and I believe that a person unskilled in the movement and with a weak upper back could be at a higher risk to strain the shoulder( especially since most folks use more weight than necessary when attempting an exercise for the first time. I also agree about keeping the back as flat as possible and I encourage my clients to do this exercise without a bench to kneel or stand on as they are more inclined to focus on their posture better without the aid of the bench/step.
I agree with PJ. I am still laughing.
Brad, you are too funny!
I guess I put my food in in.
Jim
I agree with Rick. It’s very hard to exercise with food in front of you. LOL.
Whew! I just fixed myself some oatmeal and was getting ready to put it on my step before I did the row. Thanks for letting me know that is NOT the correct form! (Now I can eat in peace, sans toe jam)
You guys made me laugh. I’m supposed to be sleeping but playing with RSS feeds instead. Some how found myself here. I’ll remember to put my food on the bench the next time I do this…and yes…back flat, elbows stay close to the body and start out easy.
As a non-trainer, I am confused. Is this “about” exercise completely wrong as shown? As I read the comments: back should be parallel to floor; 2 feet on floor; keep elbows in and parallel to body.
is that what you are saying?
Please advise, as I would like correct technique