Rows work out the muscles at the back of the shoulder as well as the back muscles, providing a balance to your workout. When weight training, many people focus on the front of their body -- the biceps, chest, quadriceps and front of the shoulders. By using any of a variety of rows, you can strengthen the back of your body as well.
Types
You can do rows standing, kneeling, seated, on an incline, bent-over, lying down or inverted. The position depends on the part of the body you wish to work. In addition, you can modify your grip, placing the hands closer together, farther apart or underhand, to further target and focus the exercise. You can complete rows using a barbell, cable machine or dumbbells. If you use a dumbbell, you can work one side at a time.
Posterior Deltoid Rows
To work the rear shoulder, called the posterior deltoid, focus on using a row in which the elbow is kept at the level of the shoulder. This ensures that the back part of the shoulder bears the majority of the effort. The standing cross row uses a cable machine to pull the weight in front of you, keeping your elbows and forearms shoulder-high and parallel to the floor. The bent-over row uses dumbbells or a barbell. You lean forward and lift the dumbbell until your elbow is just below your shoulder. When using a barbell, lift until the barbell hits your lower rib cage.
Back Rows
Some row varieties engage the entire back, making them very effective and efficient exercises to add to your workout routine. A seated row engages virtually every back muscle: the latissimus dorsi, rhomboids, erector spine and lower back muscles as well as your chest muscles. To complete a seated row, sit at a cable machine with your feet braced in front of you. Brace your core by tightening your abdomen and rolling your shoulder blades back and down. Use either both hands or one hand at a time to pull the handle toward you. Stop pulling when your elbow is directly beneath your shoulder.
Considerations
Rows are effective at engaging a majority of the back muscles and also work muscles you may not remember to engage, helping you round out your routine. But they may not be appropriate for everyone. If you have shoulder problems, or your rotator cuff is damaged, some rows, especially upright rows, may exacerbate the problem. Many experts warn all weight trainers, even those with healthy shoulders, not to perform upright rows, because they can damage the shoulders over time. Check with your doctor for advice on whether rows are appropriate for your condition.
Member Comments