Rowing it’s an extremely effective way to develop your middle side of the back, but also other muscle groups, indirectly involved in the movement. With this being said, if you have back problems, you should try another variation. I’m talking about cable row, which is a lot easy on your back.
1. Hold one dumbbell of desired weight, in every hand. Bring your torso forward bending at the waist, and focus on your back position. I want it straight at all times, and it should be almost parallel with the floor.
2. Keep a neutral position of the head, looking forward. Arms should be kept straight, to the floor, this should be the starting position.
3. Focus to keep your torso locked, without any movement, and exhale. Bring the dumbbells towards you, flex your elbows without distancing them from the body. Try to have that mind muscle connection and don’t involve the forearms when you perform the exercise. You should use the back muscles and superior side of the arms. Hold that position for 1 second, inhale and come back to the initial position.
4. Keep going until you finish the reps, according to your training.
This exercise can be execute with a barbell, dumbbells (with your palms facing up or in a neutral position), or even with a cable, This last option it’s also the most recommended for those with back issues.
Any exercise uses lots of muscle groups for execution, but the only ones that matter in this situation, are the ones used directly.
1. Lat muscles- are placed in the middle side of the body, a little aside from the spine. It’s very important to train them because they support and strengthen the central muscle groups (abdominals and chest)
2. Biceps- that pair of muscles found in the superior side of the arms, which connect the shoulders and elbow. Just as forearms, they are involved in daily activities of all kinds. Even pressing a door handle of picking up heavy objects. Their strengthening will definitely reduce the weak aspect of your arm.
3. Shoulders- they should be trained with very much attention. our main objective being to keep safe the deltoids joints. This joint it’s the most mobile from the entire body, which makes it very unstable. In facts, it’s the most unstable joint from the entire body, fact that makes it the easiest to damage.