Wednesday workout tips with Coyotes trainer Mike Bahn

Last week I talked about Dumbbell Rows, adding a back/pulling exercise to our list of movements. It is very important to include such exercises to help counteract the amount of chest or pushing exercises that frequent so many programs. It will help to strengthen and stabilize the shoulders and shoulder girdle, and aid in developing proper posture: upright with chest up and shoulders back and relaxed. With so much time spend sitting at our computers or hunched over our handheld devices, we want to avoid the hunched-forward drooping of the shoulders and the resulting back and neck issues that can result. As usual, be sure to check with your doctor and a qualified trainer on how to properly and safely integrate exercises into your exercise program before doing so.

Progressing from the DB Row, where we had one arm being supported on a stability ball or a bench, we are going to do a standing cable row. You don’t have to use cable machines for this exercise, you can even use tubing as resistance.

Stand facing the machine and ready yourself in a good, loaded position: feet flat, legs loaded, hips down, head and chest up. Hold the cable handle with one hand, arm extended so even in that position, you are holding the weight suspended from the weight stack (if you are using tubing, then you always want resistance from the start to the end of the motion). Slowly pull the handle back to your upper abdomen, keeping your head and chest up. Don’t rotate the torso (that is a progression that we can add further down the line), but pull using your arm and squeeze your shoulder blades together when the handle nears your abdomen. Slowly lower the weight by extending the arm back to the starting position.

Keep a pace that will have constant tension throughout the movement. Don’t use momentum to whip the weight up and down. Make sure you keep good posture throughout the exercise as well…your torso musculature has to work to stabilize you during the motion. As a result, not only are you working the back and biceps (causing the pulling of the weight), your legs and torso are getting work in as well!

Search Archive »

Browse by Year »


Browse by Month »

July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010
August 2010
July 2010
June 2010
May 2010
April 2010
March 2010
February 2010
January 2010
December 2009
November 2009
@@block(4000, 0, content)@@