Rows and pulling exercises are one of the things I focus on big time for my training clients. So many people are stuck in cars, at desks and slumped in chairs for the majority of their day. Training the upper back and smaller shoulder stabilizer muscles is imperative for overall strength and posture and to help avoid injury.
We all know the major exercises: One-Arm Rows, Lat Pull Downs, Seated Rows and Pull-Ups. I want to show you a fresh take on a Body Row or Inverted Row. In this exercise, you are going to make it a single arm pull, which will cause each arm to do it’s own work and also engage your core much more than a traditional body row or seated row.
For this exercise, it is ideal to use a set of gymnastics rings or a TRX. If you don’t have access to that, you can also use a barbell or the Smith Machine that is set to waist height. This is not as comfortable because you won’t have the wrist and shoulder mobility, but it still works.
Here are my top tips for the One-Arm TRX Row
• Position your body at a 45 degree angle
• Start with one arm holding the ring or TRX and keep that arm straight
• Pull your shoulder back into the joint and “pack it in”
• Squeeze your upper back and your core and row your body up so that the ring touches the front of your shoulder
• Squeeze and hold at the top and lower back down under control
• Make sure your hips and shoulders stay neutral & don’t let that opposite side rotate when you get to the top
Perform 3-4 sets of 6-12 per side. As you get stronger you can walk your body deeper underneath the set of rings.
Here’s a quick video demonstration of how the One-Arm Row looks. Leave a quick comment if you try this exercise and let me know how it goes.