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Row MachineROW MACHINE Taken from Dave Draper's book, Brother Iron, Sister Steel Adjust the weight, grab the handles, place your feet securely on the footrest before you and sit with your arms extended and under the resistance of the cable. The starting position has you in an erect, slightly arched upright posture as if elegantly seated in a straight-back chair. Lean forward slightly as the chest pad allows, pause and begin your motion by pulling back while simultaneously drawing in your arms. As you approach the ending position begin to arch your back recruiting your mid-back muscles, further drawing in your arms to your midsection (just below rib cage) to complete the movement. There you are: seated upright, back arched and flexed, arms drawn in and flexed. Grand. Continue this terrific action that simulates the rowing of a boat for twelve to fifteen reps. Practice and you’ll find this will become an all-time favorite — most productive for practical strength and wonderful for muscular growth. Last edited by . Contributors: |