ARMS
SPRINGS:
WOMEN: 5Y-1R3Y // 4Y-1B2W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Stand in the well and grab red handles outside of back high bars
Sit on carriage at #6 and and tuck toes under back carriage strap near springs
Bring arms out in front of chest (like zombies)
Gaze at top of back wall
MOVEMENT:
Pull your arms for a high row for 1, lean your spine back for 2, pull your arms in for a high row for 3, lean your spine back or 4
Lengthen arms forward for 1, sit your chest up for 2, lengthen arms forward for 3, sit your chest up for 4
THINGS TO CONSIDER:
Watch shoulder shrugging -> engage lats, rear delts
Watch for spinal rounding -> could be too heavy or have clients engage glutes and inner thighs to sit up out of hips
Watch hands pulling in close to chest or wrists curling -> cue wrists in line with forearms and hands pull apart as you row
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers:
Upper Body: Lats, biceps, rear delts, rhomboids, mid traps
Core: Rectus abdominis, obliques, hip flexors
Assisting Muscles: Forearms, serratus anterior, erector spinae, glutes (pelvic stability)
Stabilizers: Transverse abdominis, multifidi, rotator cuff, glute med/min
Relaxed Muscles: Triceps, front delts, low back muscles
VARIATIONS:
Holds
Pulses
Arm // Hand Angle
Elbows in for traditional row
Palms up & elbows in for more bicep
Speed
Fast In x Slow Out
Slow In x Fast Out
Cross Cables
MODIFICATIONS
Lighten tension by one yellow or white
Limit range of motion
ADVANCEMENTS
Add additional yellows or whites
PREGNANCY MODIFICATIONS
Eliminate lean in spine and sit hips further back on carriage to keep chest tall