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BACK
Your back is characterized by three smaller muscles: latisimus dorsi,
rhomboids (upper/middle back), and erector spinae (lower back).
These three muscles, along with smaller supporting muscles deep
beneath the skin's surface, play a huge role in almost everything
you do, from swinging a golf club to sitting at the dinner table.
Rhomboids (Major and Minor):
Compact muscles located a few inches down from the neck, between the
spine and shoulder blades, referred to as the upper/middle back. The
rhomboids' primary function is to retract, elevate and rotate the
shoulder blades, which also helps you accomplish pulling activities
such as starting a lawn mower or serving a tennis ball.
T-BAR ROW:
Muscles worked: |
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Upper Back and Lower Lats. (Latisimus
Dorsi) |
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Instructions: |
- Straddle a T-bar rowing machine or bar with your feet
firmly on the ground.
- Using a narrow grip, hold the bar slightly off the ground
so your back is straight and not hunched.
- Lift the bar up toward your body with your back by
squeezing your shoulder blades together.
- Bring the weight up as high as you can, or until it
touches your lower chest.
- Your elbows should be pointing up and slightly out as you
lift.
- Return to the starting position in a slow, controlled
manner.
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Don'ts: |
- Don't swing or rock to gain momentum.
- Don't stand up with legs or move the positioning of your
back in effort to lift the weight.
- Don't let the weight fall down, lower it slowly resisting
the weight.
- Don't use barbell plates larger than 25 lbs. The 35 and 45
lb. plates will restrict your range of motion.
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