| Forward (or "bent-over") rowing | ||||
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Bend over, knees slightly bent, back nearly parallel to the ground, one
hand supporting you and the other holding a weight at arms length (1 below).
Lift to the side (2). Hold for 5 seconds before lowering to the start
position. Repeat as required with the same arm, then change sides to train
the other arm. Lift and lower weights smoothly, without either jerking
or letting the weights drop. Check |
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| Muscles trained: | ||||
| Principally posterior (rear) deltoid, trapezius and rhomboid. | ||||
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Safety. Bending forward without extra support puts strain on the lower back, so a support is recommended here for isolated shoulder training. |
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| Variations: | ||||
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This exercise uses the muscles that hold the bow straight and draw the
string. The action is closest to that of the string arm. |
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