Workout: To do at home, in the gym or on the go
Thursday, March 19, 2020
The standing row exercise works a group of upper back muscles: The
rhomboids that are between the shoulder blades; the middle trapezius muscles between the spinal column and shoulder blades; the latissimus dorsi that cover the rib cage and the teres major, a back muscle that helps lift and turn the upper arm.
The standing row exercise will give your biceps a workout, too!
Benefits may include improved posture and upper body strength.
1. To begin, fasten two “J-Bands” exercise bands to a sturdy object. At
Shula’s Athletic Club we attach them to a weighted sled.
2. While grasping a handle with each hand, back away to create enough tension in the band that can be controlled by your level of fitness (the farther away, the more difficult the calisthenic becomes).
3. Stand tall with good posture. Support yourself with your feet side by side or with one foot in front of the other.
4. Pull in your abdominal muscles and squeeze your buttocks tight. In a controlled motion, pull the handles toward your waist and your elbows as far back as they’ll go, while simultaneously squeezing your shoulder blades together.
Hold the pose for 1 to 2 seconds, then slowly take 2 to 4 seconds to stretch your arms to the starting position.
5. Repeat 10 to 12 times.
Maintain good posture, don’t lift your shoulders up, don’t let your head move forward and don’t arch your lower back.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your healthcare
Shula’s Athletic Club member Sherry Jones demonstrates the start and finish positions of the rowing workout. Photos: Megan Jacobo, The Miami Laker.