Exercise column: The row is a good choice for your exercise routine

Be sure to move in a slow and controlled manner when rowing for exercise rather than using excessive weight and momentum. iSTOCK

Credit: Getty Images

Credit: Getty Images

Be sure to move in a slow and controlled manner when rowing for exercise rather than using excessive weight and momentum. iSTOCK

For those interested in a stronger back, the row is ideal. Easy to learn, this exercise involves holding onto some form of resistance while pulling the arms from the front of the body toward the back. In addition to helping strengthen the back, the exercise also works the arms and shoulders.

There are many variations of the row, making it a good choice for those who like to mix things up. If you belong to a gym for example, you may find machines that use cables or a plate loaded seated option. If at home, resistance bands are a nice substitute, as are dumbbells. No matter which version of the row you prefer, it is important to keep your spinal column in proper alignment, meaning that you avoid slouching or leaning forward.

When pulling the arms toward you, do so slowly and retract the shoulder blades for full effect. The elbow position can be adjusted depending on which area of the back you wish to target the most. If elbows are kept closer to the body when pulling, the mid to lower back will be affected slightly more. If elbows are out to the sides, the upper back and rear shoulder area will be affected to a greater degree, Once the elbows have reached their full range of motion, pause briefly and then return arms to an extended arm position.

Tips:

Always check with your doctor before trying a new exercise. Rows are not appropriate for everyone, especially those with very weak low back muscles. It is necessary to engage the abdominals and low back muscles to help brace yourself as the exercise is being executed. If the low back and/or abdominals are very weak, work to strengthen them first before adding the Row to your workout. If cleared to exercise but not sure if your core is strong enough, your best bet is to use a Seated Row machine, which is designed to hold you in place as you perform reps.

If you cannot avoid rounding the back, this may be due to hamstring and/or low back inflexibility. In this case, opt for using a cable machine or resistance bands and remain standing. Maintain an upright posture and remember to stabilize using the core.

Be sure to move in a slow and controlled manner rather than using excessive weight and momentum. Trying to pull too much weight impedes the ability to go through a smooth full range of motion, which is important for complete contraction of the muscles being worked.

Maintain proper form. Look straight ahead, and avoid shrugging the shoulders when performing this exercise as doing so brings about the assistance of muscle groups other than the back, detracting from strength benefits.

Beginners can usually start with twice weekly, two sets of eight to 12 repetitions per set. Once familiar with form and resistance level, and as strength improves, additional sets or repetitions can be added.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ohtrainer.com.

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