Row
The row exercise, often simply referred to as "rowing," is a compound exercise, targetting multiple muscle groups anhancing upper body strength and contributing to a balanced physique.
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Strengthening the upper back can help correct poor posture and reduce the risk of back pain.
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Rows primarily targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius muscles. Secondarily it also trains the biceps and forearms.
It involves pulling a weight towards the torso in a controlled manner while maintaining a stable torso position.
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Best Row variation for Plus Size Beginners
There are various types of row exercises, including the bent-over barbell row, dumbbell row, seated cable row, and row machine. Each variation has its unique benefits and can target the muscles slightly differently, but they all share the fundamental movement pattern of pulling weight towards the body.
For plus size beginners we the seated cable row or sitting dumbbell rows with both feet on the ground are great. As they are eighter free weight or cable they force you to train the stabilizing muscles as compared to a row machine (looks like opposite Bench Press machine) where the motion is controlled by the machine.
The standing bent-over barbell row will hit your stomach uncomfortably and maybe be more injury prone as you are standing with a lot of body weight, bent forward.
To be clear, we are talking about the compound exercise of controlled, slow rowing motions. Not the cardio row machines where your seat moves, and something spins.
How to do Rows, seated with cable machine
First you need to choose and attach a handle for the cable in the row machine. Many use the V-bar but we recommend a wider, neutral grip attachment for plus size beginners, because it’s more comfortable when you have a larger stomach.
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Sit on the seat, grip the attachment and pull it back to a position where your back is straight up. Put your feet on the footrests (if you have not already).
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Pull the handle toward your lower chest or upper abdomen by retracting your shoulder blades. Keep your elbows close to your sides.
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Slowly extend your arms, allowing the handle to move forward. Do not bend forward, but allow your shoulders to roll forward a little at the full extension before pulling again.
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Avoid using momentum and don’t lean back or forward with your upper body to pull the weight; focus on controlled movements.
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You’ve now completed a repetition of the seated cable row!
How to do Rows, with dumbbells on bench
This exercise is done with one dumbbell, one set per arm at a time.
There are lots of variations of this too. Easiest we’ve found this variation where you sit, both feet on the ground but back on toes to angle your knees down to leave space to lift the dumbbell without hitting them.
To do this exercise you need a bench inclined high (not fully upright) that you will sit straddle and lean forward against. Set the lean of the back of the bench to 45-60 degrees.
Set your dumbbells on the ground where you can reach when sitting. Sit down and move both feet back so your knees aim down or at an incline. Your toes firmly placed on the ground. Lean forward and place the non-active arm on the rest to support you.
Grab your dumbbell with the active hand off the ground.
Brace with your core and focus on keeping you body even, and not leaning down one way or the other as you do the row exercise.
Slowly pull your elbow back, close to your body, lifting the dumbbell to the height of your tummy or slightly higher.
Lower the dumbbell down until it’s touching the ground or just above before starting again.
You’ve now completed a repetition of the dumbbell row!
A tip is to start with your weaker side as you want to do as many repetitions with both sides every time.
