How to Do Bodyweight Rows

Bodyweight rows have become very popular among men and women alike, for a number of reasons. Men and women who suffer from a hunchback problem can benefit a lot from this back exercise. People with minor forward shoulder rotation difficulties can also have the problem corrected by doing this exercise.

It also works the muscles of the back, and you will be able to perform more repetitions as compared to pull ups. This is due to the mechanics of this exercise, which places you in a stronger position. And, you do not have to lift your entire body weight when you do this. There are different ways of doing it as well. It can easily also be done at home or in the gym. This article teaches you how to do bodyweight rows.

We often hear about exercises, but do not know how to do them, rather how to do them without hurting ourselves. When you are doing any exercise, it is absolutely necessary that you use the right posture so that you do not suffer any injury.

This exercise can be done with the Smith machine. Set the bar at waist height. Now, place an exercise bench about 4 to 5 feet away from the Smith machine bar. It is recommended to use the Smith machine so that the bar is solid and stays in place when you are doing the exercise.

To do the exercise, lie under the bar and hold it with overhand grip a little wider than shoulder width, and place your feet on the exercise bench. Keep your body straight, and slowly row your body up, till your chest touches the bar. Then, slowly lower yourself again to come back to the starting position and repeat the exercise.

You do not really have to be a member of any gym to be able to this exercise. You can perform it without equipment as well. You can use your kitchen platform. If you use a bench under your feet, you will increase the difficulty of the exercise.

If your feet are on the floor, it will move some of your body weight off your back, and the weight is balanced on your feet. The procedure is the same as mentioned above. The kitchen platform is stable like the Smith machine, which will ensure you have stability.

Most people like doing the stability ball exercises, for they give better benefits, it is the same with this exercise as well. Using the Swiss ball will add to the intensity of the exercise. To do this exercise with the stability ball, place a bar on a rack about three to four feet off the ground.

Ensure there is something, which will support the weight of your body. Lie under the bar, and grab it with an overhand grip. Now, straighten your back using your feet as the lever point. This is the place where the Swiss ball will be placed. Place your feet on the Swiss ball.

Pull your elbows back, till your chest touches or comes close to touching the bar. Then, slowly come down till your elbows are straight and your arms are extended. Repeat the exercise 10 to 12 times.

Most people like bodyweight rows, because they do not require expensive exercise equipment, and it is a compound exercise, which will work the back, biceps, traps, and also the stabilizer muscles, hence it is included in the workout. When one does a number of push up exercise and bench press, this exercise should be included in the workout to avoid injury.

Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert medical advice.