The standing row is a compound exercise that primarily targets the muscles in the upper back, shoulders, and arms. It is a great exercise for building strength and muscle definition in the upper body.
To perform a standing row, you will need a resistance band, cable machine, or dumbbells. Here is a step-by-step guide on how to do the standing row exercise:
1. Stand with your feet shoulder-width apart and knees slightly bent. Hold the resistance band, cable handles, or dumbbells in front of you with palms facing each other.
2. Keeping your back straight, engage your core and pull the resistance band, cables, or dumbbells towards your body by squeezing your shoulder blades together. Your elbows should be pointing upwards as you pull.
3. Hold the contraction at the top for a second before slowly returning to the starting position.
4. Repeat for the desired number of reps. Make sure to focus on proper form and control throughout the movement.
To increase the intensity of the standing row, you can adjust the weight/resistance used or increase the number of reps and sets performed. It’s important to start with a lighter weight/resistance and gradually increase as you build strength and become more comfortable with the exercise.
Incorporating the standing row into your workout routine can help improve your posture, increase upper body strength, and enhance overall muscle development in the back and shoulders.
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