Hello and welcome to a new Strength and Health Science post. In today's post, we'll tell you about the most important thing to know about the exercise known as "Rowing on a Pulley".
Secondly, you can do this exercise using different tools to vary the grip such as bars, parallel grip in the shape of V, grips for a single hand or the most recommended, the rowing grip.
As we always say, the most important thing when doing a strength exercise, especially if the weight we are going to mobilize is high, is the technique. This exercise could be divided into 3 phases: starting position, phase of approximation of weight to the body and phase of separation of weight with respect to the body. The performer starts from a seated position facing the apparatus, fixes the feet and maintains a slight flexion in knees and hips that allows him to grasp the handle with his arms without reaching the maximum extension. Once the handle has been grasped, traction is generated towards your own body, carrying your arms as far back as possible through a rectilinear trajectory (Iván Chulvi Medrano, 2008). An important aspect to bear in mind for the exercise to be effective is to maintain a constant scapular retraction throughout the exercise.
As for the main muscles that are activated with this exercise we find the trapeze, the rhomboid major, latissimus dorsi, deltoid and brachioradial.
In the execution of this exercise we can find several mistakes that can occur frequently and can be potentially dangerous:
I hope it helped you and I'll see you in the next post.
May the force be with you!
REFERENCES
First of all, although there are many different rowing exercises, for this exercise it will be essential to use a low pulley machine. You can find specific machines for this exercise which will have a seat and a foot rest for the best execution of this, or you can use a normal low pulley and perform the exercise sitting on the floor and putting something that serves as support for your feet as a few discs or a step.
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| Cable-seated-rows-2 by Everkinetic.CC BY-SA 3.0 |
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| Cable-seated-rows-1 by Everkinetic.CC BY-SA 3.0 |
As for the main muscles that are activated with this exercise we find the trapeze, the rhomboid major, latissimus dorsi, deltoid and brachioradial.
In the execution of this exercise we can find several mistakes that can occur frequently and can be potentially dangerous:
- Performing unnecessary movements with the trunk: a very frequent mistake is the performance of forward and backward movements, movements that cause the lumbar area to be loaded due to the fact that we tend to bend the back, which can cause injuries, especially if we carry a lot of weight.
- Doing strength with your arms: sometimes, without realizing it, we carry the weight on our arms, so if when executing the movement notes your biceps tired, it is because you are not doing the exercise properly. The movement should start from the shoulder, so that the work is done by the back and not the arm muscles.
- Drop the weight in the phase of separation of weight with respect to the body: it is essential that in this phase we return to the initial position in a gentle way and controlling the movement, otherwise our shoulders and back will suffer a great risk of injury.
As for variants of this exercise, we can find:
- Rowing in low pulley with pronation grip.
- Rowing in low pulley with supination grip.
- One-sided low pulley paddling.
I hope it helped you and I'll see you in the next post.
May the force be with you!
REFERENCES
David Marchante. (2015). PowerExplosive entrenamiento eficiente. Explota tus limites. David Marchante. Retrieved from https://www.academia.edu/28341122/PowerExplosive_entrenamiento_eficiente._Explota_tus_limites._David_Marchante
Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358. https://doi.org/10.1519/JSC.0b013e3181942019
González Badillo, J. J., & Gorastiaga Ayestarán, E. (1995). Fundamentos del entrenamiento de la fuerza : aplicación al alto rendimiento deportivo. INDE Publicaciones. Retrieved from https://www.inde.com/es/productos/detail/pro_id/194
Iván Chulvi Medrano. (2008). El remo sentado a examen. Retrieved March 19, 2019, from https://www.efdeportes.com/efd121/el-remo-sentado-a-examen.htm
McGill, S. M., Cannon, J., & Andersen, J. T. (2014). Muscle activity and spine load during pulling exercises: Influence of stable and labile contact surfaces and technique coaching. Journal of Electromyography and Kinesiology, 24(5), 652–665. https://doi.org/10.1016/j.jelekin.2014.06.002
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