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    (Best Up. Back) Row: Standing, Bent Over, Narrow Grip, Thumbs Out, Weight/Plate (2)

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: Row: Standing, Bent Over, Narrow Grip, Thumbs Out, Weight/Plate (2)











    Primary Muscles:
    LOW BACK
    UPPER BACK

    Technical Difficulty:
    1 ALARM FIRE: BASIC INTENSITY

    Equipment:
    WEIGHT/PLATE

    Training Benefit:
    STRENGTH


    Starting Position: Stand with the feet shoulder width apart. Grasp the Weight/Plate with each arm, thumbs facing out, arms extended at side. Keep knees slightly bent, while sticking out the chest and the gluts. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Bend at the waist until the upper back is parallel to the ground.

    Progress
    : Pull the weight straight up, by pulling with the elbows. At the end range, squeeze the shoulder blades together and stick out the chest. Return to the starting position and repeat.

    Tips
    : Shoulder Precautions. 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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