![]() ![]() The sudden onset of pain caused by twisting, lifting or bending is most often due to a muscle strain. Luckily, “throwing your back out” is usually a temporary situation. Santini serves as Chief Medical Director of Virginia Spine and Sports Orthopaedics in Loudoun County.īack strains can occur anytime, anywhere, during almost any kind of activity. She is a member of the Inova Spine Program with privileges at Inova Loudoun Hospital, which has earned the Gold Seal of Approval® from The Joint Commission for spine surgery. You can also increase the strength and stabilization challenge by using a barbell instead of dumbbells or kettlebells, says Pierson.Angela Santini, MD is board certified in orthopedic surgery and fellowship trained in spinal surgery. If you already have this move down, an easy way to progress the bent over row is to simply use heavier weights. ![]() When you’re comfortable with that, add light weights. Focus on really squeezing your shoulder blades together at the top of each rep. To make it even easier, drop the weights entirely and perform the move with just your bodyweight, suggests Pierson. Hinge at the hips, and then perform reps from this position. You can also incorporate a weight bench for support: Hold a weight in one hand, place that same knee on the bench, and keep the opposite foot firmly planted on the ground. How to Modify or Progress the Bent Over Rowįor more stability, do a single-arm bent-over row from a split stance: Hold a weight in one hand, step forward with the opposite leg, hinge at the hips, and then perform reps from this position. “You want to make sure that you’re working all your muscles evenly,” says Pierson, as this promotes good body alignment. ![]() It also develops well-rounded, total-body strength, which is especially important for cyclists since their primary activity emphasizes their lower half only. Doing upper-body exercises like the bent over row can help combat these issues by strengthening the rhomboids as well as the mid and lower traps, which helps keep the shoulder blades in a better position when on the bike and off of it.Īnother reason to strengthen these backside muscles? It can help you hold a more ideal position on the bike so that you don’t lean too far forward or put undue stress on your hands and wrists, Revier explains.įinally, the bent-over row can also help correct muscular imbalances between your abs and back, which can help reduce back pain while riding, says Pierson. Moreover, the forward-leaning position that cyclists hold while riding can lead to a number of problems-think: tight chest, weak back, and a curved posture that persists off the bike, explains Revier. These upper-body muscles help stabilize your body when you’re riding, which is why it’s important to strengthen them. The bent over row targets your rhomboids, traps, lats, and biceps, says Pierson. Both of these tips can help you fire up the right muscles. It can also help to perform reps while someone places their hand in the center of your back right between your shoulder blades, suggests Darci Revier, DHSc, C.S.C.S., director of education at the National Exercise Trainers Association (NETA) and NETA-certified cycling instructor in Jacksonville, North Carolina. If you’re having trouble activating your upper-body muscles in the bent over row, imagine there is an object on your mid-back–like a soda can or walnut–that you’re trying to crush with your shoulder blades. If possible, do your reps in front of a mirror so you can keep tabs on your body positioning and make adjustments as needed, suggests Pierson. Sometimes people tend to bend the elbows as they row, creating more of a curl motion, which also cuts down on the activation of the mid-back muscles. Also, while keeping the shoulders packed, think more about pulling the weights up and back, rather that straight up.
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