How To Do A Body Row

The body row is a great pulling exercise which can be performed with a set of rings, a barbell on a squat rack, or at a park on a set of low parallel bars. Set the bar/rings/TRX at a height that allows the arms to be fully extended with the shoulders barely raised off the floor. Bear in mind that the higher the bar, the easier the exercise.

Stage One:

Lie on the floor, bend the legs so that the shins are perpendicular to the floor, and feet and toes remain flat on the floor. Reach up grab the bar, starting with your arms full extended and your glutes activated. Maintain your body in a straight line from your knees to the top of your head

Stage Two:

Pull your chest all the way to the bar (or between your hands if using rings or TRX) thinking of squeezing your shoulder blades together. Slowly lower yourself to the starting position maintaining good spinal integrity. Repeat

To increase the intensity:

Lower the bar or rings so that you are closer to horizontal (greater effect of gravity)

Stage Three:

Extend your feet further away from your body

Stage Four:

Perform the exercise one legged

Stage Five:

Place your feet on a box or swiss ball

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