SEPTEMBER 2004:
Row To Neck Seated, with Rope
Featuring Brian Rolston

Start/Finish Ready Position:
Sit down on the machine and grasp the ends of the rope, palms down. Your legs should be slightly bent to minimize the stress on your lower back. Arch your back slightly and tuck in your chin.


Start/Finish Ready Position

Action:
Without leaning forward or backward, pull your shoulders back while bending your arms. Unlike the action in the standard rowing exercise, during this exercise you want to keep your elbows up so that your arms flare out to the sides. Pull until you feel the maximum contraction, squeezing your shoulder blades together at the end. Reverse this technique to return to the start. As you perform this entire movement, keep your head line with your torso – do not poke your head forward.


Action #1


Action #2

Tips:
-Hold your breath, as you pull the weight to your chest; exhale as you straighten your arms.
-This variation of the cable row emphasizes the upper and middle trapezius, important postural muscles of the back.
-It requires a low row machine or a low-pulley cable apparatus and a rope attachment. -If a rope attachment is not available, use a short straight bar instead.

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