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26
Mid Row
Muscles Worked:
This exercise emphasizes the large pulling muscles of your upper back (trapezius) as well as the deltoids and rhomboids. The biceps
muscles on the front of the upper arm are also involved in this movement. Also emphasizes the core for stability.
Starting Position:
Stand with feet shoulder width apart facing the low pulley assembly.
Grasp the handles with both hands palms facing each other.
With the hips and knees slightly bent, lift the chest and maintain a slight arch in the low back.
Motion:
Initiate the movement by pinching your shoulder blades together while simultaneously drawing your elbows down and
backward toward the sides of your body.
Continue moving the arms past the sides of your body.
Slowly return to the starting position, straightening the arm and letting the shoulder blades forward without slouching.
Key Points:
Try to maintain good spinal alignment at all times during the movement.
Keep the wrists straight.
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EXERCISES
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