First up, it’s time to announce the winner of my giveaway…
Congratulations, Sarah! Please send me an email with your postal address and I will get it all sorted for you. (If I didn’t know that 95 per cent of my readers were based in the US, I do now LOL.)
Moving on… Following on from last week’s post on seated cable rows, I thought I would cover another row variation that I love – and one that not many people are doing.
Purpose: For an exercise that looks and feels quite simple, you will actually be hitting numerous muscle groups including your latisimmus dorsi, trapezius, rhomboids, and rear deltoids. Due to the effort involved in maintaining a still and upright torso, your core muscles get a great workout as well – far better than hundreds of crunches. The glute of your back leg will also be activated.
Set-up: I generally ask people to first perform this exercise while in a kneeling position, as it provides more stability and control. Once you have mastered the kneeling position, you may then progress to a standing split stance. Here the pulley can be set at stomach height for a straight row, or at the lowest attachment for a row with lunge variation.
For the kneeling variation, place one leg up in a lunge position, with both of your knees at right angles to your feet. This is also a great way to simultaneously stretch out your hip flexors! If you are standing, adopt a split stance and bend your knees if you’re performing the row/lunge combo. Grip a low pulley attachment with the opposite hand to your front leg. Ensure your back is perfectly straight.
Execution: Without jerking your torso, pull the handle towards your ribs. Make sure you are squeezing from the lats and upper back, as opposed to using your arm to pull the cable in. Maintain a neutral grip and keep your elbows tucked in to your sides throughout the movement. Slowly extend your arm back to the beginning position, and allow your shoulder to be stretched forwards. Perform all the required number of repetitions on one side before moving to the other.
In the standing position, you will lunge backwards as you pull the cable towards your waist. Carefully step forward as you straighten your arm. Again, repeat all the repetitions on one side before switching.
Have you tried this exercise before?