Row (SPLROW)
- Muscles Used:
- Latissimus Dorsi, Trapezius, Rhomboids, Teres Major and Minor, Posterior Deltoids, Biceps & Infraspinatus
- Setup:
- Load the unit with desired amount of weight to ensure appropriate resistance and secure plates with retaining pin. Seat should be adjusted to allow wrist to follow elbows. Position body so knees are slightly bent, keeping feet firmly on the foot plates and so mid chest is aligned with top of chest pad. Grip the handles and position the body with head and chest up and back straight. Movement should finish with handles at or slightly below mid-chest.
- Movement:
- Stabilize the body in position, pressing feet firmly into the foot plates. With a
controlled motion, draw back the arms as far as can be controlled. Return the handles
to
the start position and repeat the motion while maintaining proper body positioning.
Tip: While performing the exercise, keep the back straight and think about drawing the elbows back beyond the body, as this increases the mental concentration on the muscles being trained.