Rows are fantastic for improving your posture, developing back muscle and grip strength, and increasing your confidence in the gym – you can go heavy without fear of dumbbells falling on your face!
To get the most out of this exercise…
🏋️♂️ DON’T lift the elbow so high!
Getting your chicken wing on might make you feel like you’re working harder, after all, you’ve pulled that weight up as high as it can possibly go, but it actually puts more pressure on the shoulder joint and takes the work out of the target muscles.
✅ FIX IT: focus on squeezing both shoulder blades together and feeling broad across the collarbones.
🏋️♂️ DON’T twist your torso
You’re not starting a lawnmower! Twisting uses momentum and recruits more trunk muscles, which means you can usually lift heavier. Again that usually leads to less work for the target muscles.
✅ FIX IT: keep your chest square to the bench; imagine you’re pulling your chest towards the bench and brace your abs for some extra oblique action.
🏋️♂️ DON’T PULL TO YOUR CHEST
Lifting straight up inevitably makes your shoulder roll forwards and activates the upper traps, leading to feeling tight through the neck. It also means we miss out on engaging the lats – one of the biggest muscle groups!
✅ FIX IT: Aim your row towards your hip by letting the weight move up in a ‘J’ shape rather than lifting straight up like an ‘I’.
Test out these tips and see how it feels – if you want some more guidance, book in for a PT session with one of our expert trainers!