This exercise is about as sexy as Janet Reno, but very important nonetheless.
Benefits: this is a great scapular stabilizer, which means it is awesome for your shoulder health and your posture. Yeah, it's a little vanilla, but it sure does work well.
Execution: resist the urge to let your shoulders rotate. Place one hand behind your back and, if you have the flexibility, place your fingers against the edge of your shoulder blade. As you pull the weight, focus on pressing the shoulder blade against your fingers or across your back towards the opposite hip. This will promote a squeezing effect and ensure that you are engaging the muscles that we are targeting.
Progressions: Obviously, increasing the load is a progression, but be careful not to go too heavy on this exercise. You must be able to control the weight and promote the squeezing effect that I mentioned above. These rows are somewhat corrective in nature, so we are not worried about using big weights.
Especially good for: Anyone with a history of shoulder problems or those of you who have poor posture.
Include these as part of your warm-up or at the end of your normal strength workouts.
RM
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