Sunday, 29 August 2010
The Dumbbell Row
Correctly performed Rows involve retraction and some depression of the scapula, followed immediately by humeral extension to bring the dumbbell (or kettlebell, 3 litre bottle of milk, etc) toward the lower chest and abdomen. It's important to emphasise the shoulder blade should be pulled back and down; if you are shrugging the scapula up and hyperextending the humerus, you won't recruit the lower fibres of trapezius. The elbow will not travel far behind the torso if done right. In fact, the degree the arm moves doesn't actually matter. It just allows people to get a bit of momentum going, allowing training of scapular retraction with heavier weights.
Do this exercise right and load it up. Sets of 10-20 with 40kg or more will build excellent strength in the lower traps and correct imbalances across the shoulder girdle. If it's good enough for the ridiculously successful Chinese weightlifting team, it's good enough for you.