WEDNESDAY’S FIT TIP!
Coach Alex AKA @limadupont is bringing you his #trainsmartfittip of the week. This edition is solely dedicated to rows.
In a fitness center, we see as many variations of executing rows than people doing them. There’s a plethora of ways of performing them and each has it’s own use. Sometimes, we see someone executing the movement and we say to ourselves « This is not THE way of doing this exercise right. » In reality, we should be asking the person doing the row what he/she aims for. It is often after asking this question that I realize that, in fact, the exercise is not properly executed.
When a muscle is more engaged in an exercise (range of motion), it’s mostly this one that will grow more. Therefore, your positioning will affect the results that you get.
In rows, once the handle is close to the sternum, the primary muscles engaged are : the teres major, the rhomboids, the trapezius and the latissimus dorsi. In the first part of our clip, only the arms are moving, which means that only the teres major is stretched. Since the rhomboids, trapezius and the latissimus dorsi have not moved, this exercise puts the emphasis on the teres major. In part 2, the emphasis is put on the rhomboids (and the superior trapezius). In part 3, on the inferior trapezius (and many erectors) and finally, in part 4, the strain is on the latissimus dorsi.
You can now test these different techniques and adapt yours depending on your goals!
#kinesiologist #back #gains #gainz #workingout #flex #ketofit #ketofitness #coach #keto_barbie #brodoyouevenlift #musculation #growth - 6 hours ago