Back
Mid Row
Strengthen your back and improve your posture with this effective exercise.
The Mid Row is a fantastic exercise for targeting the muscles in your upper and middle back, including the rhomboids, trapezius, and latissimus dorsi. It's commonly performed on a rowing machine, which allows for a smooth and controlled movement. This exercise not only helps in building strength but also plays a crucial role in improving posture and preventing back injuries. By regularly incorporating Mid Rows into your workout routine, you can enhance your overall back strength and stability. It's a staple in many strength training programs and is often referred to simply as 'Rowing' in gym settings. Whether you're aiming to build muscle or improve your posture, the Mid Row is an excellent choice.
How to do:
1. Sit on the rowing machine and place your feet on the footrests, securing them with the straps. 2. Grasp the handles with both hands, keeping your arms extended and your back straight. 3. Pull the handles towards your torso, squeezing your shoulder blades together. 4. Slowly return to the starting position, extending your arms fully. 5. Repeat for the desired number of repetitions.Tips:
- Keep your back straight and avoid rounding your shoulders. - Focus on squeezing your shoulder blades together as you pull. - Maintain a controlled tempo, avoiding jerky movements. - Breathe out as you pull the handles towards you and inhale as you return to the starting position.Similar Exercises
Bent-Over Row
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