Here’s a good one for all you guys. It’s a nice blend of what everyone probably needs more of: rowing, thoracic spine mobility, and a little bit of serratus anterior work.
- Set up in a 1/2 kneeling position, legs at 90/90
- Keep your down leg glute squeezed throughout
- Don’t let top knee cave inward at any point during set
- Perform a single arm row like you normally would, but as you complete the rep, rotate your chest toward your rowing arm
- While rotating your chest toward your rowing arm, simultaneously REACH your non working arm towards the attachment point of your band/cable
- Make sure your head follows your chest
Like I alluded to in the beginning, this movement is a nice blend of what most general population exercisers need more of.
Rowing strengthens your upper back which can become weaker over time, especially given our increasingly sedentary and technology filled lifestyles.
Thoracic spine (your mid/upper spine) mobility is hugely important for anyone looking to maintain any sort of movement quality over the long run. Loss of mobility here can cause neck or low back pain.
Reaching activates the serratus anterior, or what I like to call your riblet muscles. This muscle plays a huuuuge role in the proper and healthy functioning of your shoulders, but quite honestly not a lot of people work it like it should be. A simple reach takes care of this.
You can include this movement in your regular upper body days as a strength movement, throw it in as part of your warmup, or include it in a separate mobility focused session. Any and all of these choices are great.
I personally would not go heavier than 8 reps on this one as more weight will limit your ability to rotate your spine, making the mobility portion of the movement somewhat hindered. This is an accessory lift so don’t go trying to set any PR’s on this one.
Cables will also work better for this movement as bands increase the load the more they’re stretched, making the end of the movement the hardest. This can be ideal for helping break through other plateaus, but not so much on this movement. I’m only using them because, well, I only have so much in my garage. Hey Rogue Fitness, if you’re reading this, feel free to donate a pulley system or cable stack 🙂