Rows

PURPOSE
» Strengthens the arms and shoulders, especially the mid back and the back of the shoulders.

STARTING POSITION
(Resistance 3-9 lbs)
Kneel facing the extension arm with MOTR between the legs. The body is positioned half way down the roller with the knees and inner thighs hugging the MOTR to keep it stable. Tilt the body forward folding at the hips. Cross the straps and reach the arms forward toward the MOTR.

STARTING POSITION VARIATIONS
Sitting on the roller — Sit on the roller facing the arm with the knees bent and the feet under the MOTR arm.
Lunge — Place one shin on the roller and the other on the floor. Switch legs half way through the set.

MOVEMENT SEQUENCE
Bend the elbows and pull the straps back by drawing the shoulder blades closer together.

VARIATIONS
Low Row — Pull the straps back along the sides of the torso.
High Row — Pull the straps back while lifting the arms up to the shoulders.

MAKE IT HARDER
Standing — Stand and balance on the roller while moving the arms for an additional challenge.