Is your back beginning to look like the outside of a bowl? Are shoulders rolled forward and in towards your chest? This could be a sign that your pectoralis muscles are extremely tight and that your back muscles are very weak. One way to pull your shoulders back in line is by strengthening your back muscles. The seated row exercise is a great way to correct your posture and avoid looking like the Hunchback of Notre Dame. Here is how to perform the exercise. Please keep in mind that you do not need a fancy machine to perform this exercise and the exact same move can be performed with an exercise resistance band.
Seated row:
- Begin by sitting on the machine with your chest against the chest pad, feet flat on the floor.
- Reach forward to hold the handles with your arms straight. Pull your shoulders back and maintain a straight line between the back surface of your hand and your wrist.
- On the contraction of your back muscles, keep your chest against the chest pad and pull back by bending the elbows until your hands are in front of your stomach. Your elbows should travel directly backwards.
- Slowly return towards the starting position, stopping just before your elbows are almost straight. Repeat the move for 15 repetitions for 2-3 sets. If 15 repetitions are easy, you will need to increase your resistance.
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