Exercise of the Week: Body Row

Image Courtesy of Fitness Generator

PREPARATION
Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.

STARTING POSITION

• Grasp bar with overhand grip (palms facing forward) and shoulder width apart.
• Elbows should be facing forward
• Backside of body off the floor
• Only the heels are together in contact with ground

PROCEDURE

• Pull chest up to the bar on a 2 second count focusing on pulling elbows behind you.
• Lower yourself slowly on 4 second count to return to start position
• Beginners: 8-10 reps / Moderate: 12-15 reps / Advance: 20-25 reps.

COACHING POINTS

• Do not let hips drop during movement - activate glutes and abdominals.
• Modify this movement by bending knees and placing feet flat on the ground.

TARGET MUSCLES

• This is a total body exercise targeting the upper body. Specifically the muscles of the upper back around the shoulder blades.
• In addition it will demand stability and control from the glutes and core musculature.

Be Well.