The Row with Support is an Active level strength exercise in the Exercise for Better Bones program. It targets the upper back, buttocks, hamstrings, hips, spine and wrists.
Row with Support
Bent over row, active level: strength.
Now, with bent over row, you’re going to need a chair or a bench of some sort and you’re going to need a free weight. You want to place one knee onto the bench the opposite foot is going to be just on the outside of the chair or bench. By the way, your thighs are fairly parallel to one another. And, you’re going to flex or bend from your hips. Your hand of the same side of the knee comes down onto the chair or the bench and the opposite hand is going to take hold of the free weight.
Now, in this position, you want to ensure that you have nice alignment so that your back of your head and mid-spine and your tailbone form a nice straight line. And then, when you’re ready, grasp the weight, let it hang down, take a breath in, exhale as you squeeze your shoulder blades up toward your spine… and back down. Take a breath in. Exhale.
As you execute the movement, you will really want to ensure that you’re pulling your shoulder blades. You really want to get in there and feel your shoulder blades move in towards your spine. It’s quite easy to actually do this whole motion just using the muscles in the back of your shoulder.
And, those aren’t the ones that we want to target. We really want to get in and target the muscles that attach to the spine. So, ensuring that you have that alignment.
Some people find getting into the position — if their hamstrings are tight quite challenging and so you may have to bend the leg that you’re supporting on a little bit more to loosen up or give you a little more flexibility through your pelvis.
So, that’s the tips for today on the bent over row.
Visit my page dedicated to Osteoporosis Exercises to see more exercises like this.