Do you want to build and maintain muscles in your back?If you want a low impact exercise that still feels intense, you might want to try incorporating rows into your routine.Isometric rows are similar to the standard row exercise, but rather than going through a full range of motion, you engage your muscles and hold your position at the top of the rep.We will walk you through each of the most common techniques that you can add to your workouts.
Step 1: Put your hands on the bench.
Put your left knee on the back corner of the bench.Keep your knee straight.Your back should be parallel to the floor.You can support your body weight by planting your palm on the bench.You won't be able to complete your reps if your right arm hangs over the side of the bench.
Step 2: Your arm should hang below your shoulder if you hold the dumbbell in your right hand.
You should choose a weight that is comfortable for you to lift.Put the weight in your right hand.To hang your arm to the side of the bench, slowly extend it.If you are a beginner, you should start with a dumbbell that is between 10 and 25 lbs.Pick a dumbbell that is difficult to lift but doable through 2–3 sets if you have lifted weights before.If you are holding the weight, avoid rotating your torso or moving your shoulder closer to the floor.
Step 3: Keep your back straight by bracing your core.
Your body should be parallel to the ground.You won't get as deep of a workout if you let your lower back or shoulders droop.To maintain your form, keep your head in line with your spine.You should keep your body still during the workout.
Step 4: Put the dumbbell on your chest.
Lift the dumbbell closer to your body by contracting your shoulder and back muscles.As you lift, drive your upper arm back as you bend your elbow.Close your elbow to your body.You should use a slow and controlled movement.It won't be as effective if you rotation your spine while doing the exercise.
Step 5: Hold the dumbbell against your chest.
Keep your shoulder and back muscles active by squeezing them.Try to keep the dumbbell against your chest for at least 3 seconds to help build and strengthen your muscles.If you feel a sharp pain from working out, stop lifting so you don't hurt yourself.
Step 6: The dumbbell should be lowered back to its starting position.
Relax your back and shoulder.Keep control over the weight by going slowly.Extending your arm to your starting position will finish off your rep.If you can't do an entire workout, try holding the position for a short time or switch to lighter weights.
Step 7: Aim to do 3 sets of around 8 to 12 reps for each arm.
Take a short break after your first set to catch your breath.When it feels challenging, maintain your form.You can work your left arm if you put your right hand and knee on the bench.If you can easily complete all of your reps, try increasing your weight by 5% each week.
Step 8: Stand on the middle of a towel.
Roll up an old bath towel and use it for your workouts.The long side faces you if you lay the towel on the floor.Place one of your feet in the center.Press down with the ball of your foot when you bend your knee.If you want, you can use a resistance band.
Step 9: Take a wide stance by extending your other leg back.
Put your weight on the towel-covered leg by bending forward at the hips.Take your foot off the ground until your leg is straight.Press down on the ground with the ball of your foot.
Step 10: Keep your back in line with your leg by leaning forward.
Keep your neck straight.If you want your upper body to form a straight line with your leg, you need to engage your core and bend at the hips.You should maintain your position throughout your workout.
Step 11: Pull the towel up towards your chest as hard as you can.
To grab the corners on the left side, use your left hand and the right hand.Attach your back and shoulder muscles by squeezing the towel tightly.Pull the towel's corners straight up by pinching your shoulder blades together.As you pull to get more power, keep your elbows close to your body.You might lose your balance if the towel slips out from under your foot.
Step 12: You should hold the position for as long as possible.
As you pull the towel, engage your shoulder and back muscles.The best way to get the most out of the exercise is to keep your neck and back straight.You have to hold the towel for 30 seconds at a time for each leg.Relax your arms and let the towel come back down.If you only have a few seconds to pull the towel, it is okay.
Step 13: If you want to repeat the exercise, switch legs.
Put your other foot on the towel when you finish your first towel row.When you are ready to perform another repetition, extend your leg straight back.You want to pull the towel up for at least 30 seconds.
Step 14: 3–5 reps per leg.
You should alternate legs after each rep to not put too much pressure on them.Pull the towel as tight as possible to get the most out of your workout, even if you are tired.Pull the towel for at least 20–30 seconds.You can stand on the towel with both feet if you don't want to alternate legs.Just do a total of 3–5 reps if you do that.
Step 15: A barbell is out of reach from the ground if it is set on a weight rack.
Lie on the floor underneath the weight rack.The barbell should be secured at the rack position that is out of your reach.You should be elevated off the ground at the start of your exercise.If you don't have access to a barbell or weight rack, you can inverted rows using the edge of a sturdy table.Make sure it doesn't tip over with your body weight.
Step 16: Lie on the ground and grab the barbell.
If you want the barbell to be above the middle of your chest, you have to get on the floor.Hold onto the bar with your palms facing away from you.To hang down, keep your arms extended.
Step 17: Keep your body and legs straight with the help of your core.
Your upper body should form a straight line with your legs.You should keep your heels on the ground.Make sure your back stays straight so you get the most out of your workout.Plant your feet on the floor and keep your knees bent if you have trouble supporting yourself.
Step 18: Pull your body up until you reach the bar.
Lift your upper body closer to the bar by using your back and shoulder muscles.If you want to touch your shoulder blades together, bend your elbow and drive them straight back.As you raise yourself up, keep your back and legs straight.If you let your hips drop, you won't get as deep of a workout.
Step 19: Hold your body for a while.
Your back and legs should stay in a straight line if you maintain your form and position.Drop your hips if you jut your chin forward.Aim for a minimum of 20–30 seconds, but maintain your position for as long as you can.Don't hold your breath, breathe in and out slowly.Don't worry, you can hold yourself up for a long time.It takes some time to build up your strength and endurance.
Step 20: To finish the rep, lower your body to the floor.
Relax your shoulders with a slow and controlled motion.Straighten out your arms and hang from the bar.After a short rest, you can either do another rep or move on to the next section of your workout.If you hold your position for as long as you can, you only need to incorporate 1 rep into your workout.