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Row

Pull the elbow without rotating the torso.

3 sets of 8–12 per side.
Posição de Row
STEP BY STEP

HOW TO DO IT.

  1. 1Support one hand and knee on the bench, keeping the spine long.
  2. 2Let the arm extend without losing torso position.
  3. 3Pull the elbow towards the hip.
  4. 4Lower the dumbbell slowly until the back stretches.
BREATHING

Exhale as you pull; inhale as you lower.

Sequência de execução do exercício Row
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Rotating the torso
  • Shrugging the shoulder
  • Pulling only with the biceps
ADAPT

TO YOUR LEVEL.

Easier

Use less weight and more support.

More challenging

Work without support or increase the pause at the top.

MR MESSAGE

Strong posture grows from a back that knows how to work.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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