3 variations that we are going to be looking at are the Band/Cable row, Inverted row, and the Bent over bar row. Horizontal rows are an excellent exercise to train the upper body’s posterior muscles such as Rhomboids, Latissimus, mid and lower Trapezius.

Band / Cable Row

Start with feet shoulder apart, soft knees with a neutral spine(braced trunk and tight glutes).

Grab handle with a neutral grip and drive elbows back while retracting shoulder blades.

Hold for 1-2 seconds and release slowly.

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Inverted Row

Start is a reverse plank position (braced trunk and tight glutes) holding the handle with a neutral grip.

Drive elbows back while retracting shoulder blades.

Hold for 1-2 seconds and release slowly.

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Bent over bar Row

Start in a bent over hip hinge position with a neutral spine (braced trunk and tight glutes) while holding the bar in an overhand grip.

Drive elbows back while retracting shoulder blades.

Hold for 1-2 seconds and release slowly.

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Verun Tahiliani

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