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    Row: Seated, Narrow Grip, Thumbs Up, Partner, Manual Resistance, Towel, Bench, 1


    Exercise Name: Row: Seated, Narrow Grip, Thumbs Up, Partner, Manual Resistance, Towel, Bench, 1 Arm











    Primary Muscles:
    BICEPS
    GRIP
    UPPER BACK

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    BENCH
    PARTNER
    TOWEL

    Training Benefit:
    STRENGTH


    Starting Position: Once seated on the Bench grasp a Towel in each hand with a narrow grip (shoulder width), arms extended and the thumbs pointing up. Contract/brace the abdominals as if receiving a punch to the midsection and hold. The Partner will provide Manual Resistance throughout the set (more through the stronger range, less through the weaker range).

    Progress
    : Pull the Towel in the right hand toward the midchest through the right elbow. Squeeze the shoulder blades together and stick the chest out at the end of the movement. Return to the starting position and repeat. After the set, repeat on the other side.

    Tips
    : Focus on utilizing the upper back musculature by pulling through the elbow(s) throughout the set. Relax the hand(s) and minimize the use of the forearm(s) or bicep(s). At the end range, squeeze the shoulder blade(s) together and stick out the chest. If shoulder problems/pain exist, do not let the elbows/arms pass the level of the body.

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