Elevated Row
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Pengantar untuk Elevated Row
The Elevated Row is a strength-building exercise that primarily targets the upper body muscles, including the back, shoulders, and arms. It is ideal for individuals at all fitness levels who seek to improve their upper body strength and posture. Engaging in this exercise can enhance muscle definition, boost functional strength for daily activities, and aid in preventing shoulder and back pain.
Melakukan: Panduan Langkah demi Langkah Elevated Row
- Stand facing the barbell, grab it with an overhand grip, hands slightly wider than shoulder-width apart, and step back to extend your arms fully.
- Bend at your hips and knees, keeping your back straight, until your torso is almost parallel to the floor.
- Pull the barbell to your upper abdomen by bending your elbows and squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position, fully extending your arms and shoulders, to complete one repetition.
Tips saat Melakukan Elevated Row
- **Avoid Overarching the Back**: A common mistake people make is overarching their back during the exercise. This can lead to lower back pain and injuries. Keep your body in a straight line throughout the movement by engaging your core and maintaining a slight brace in your abs and glutes.
- **Full Range of Motion**: To get the most out of the elevated row, use a full range of motion. This means pulling your chest all the way up to the bar and then fully extending your arms on the way down. Avoid the mistake of performing half-reps, which can limit the effectiveness of the exercise.
- **Control
Elevated Row Pertanyaan Umum
Apakah pemula bisa melakukan Elevated Row?
Yes, beginners can do the Elevated Row exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. As you get stronger and more comfortable with the exercise, you can gradually increase the weight. It's also helpful to have a trainer or experienced individual supervise initially to ensure the exercise is being done correctly.
Variasi umum dari Elevated Row?
- The Single-Arm Elevated Row allows you to focus on one arm at a time, providing a more intense workout for each individual muscle group.
- The Wide-Grip Elevated Row involves widening your grip on the bar or handles, which places more emphasis on your shoulder muscles.
- The Close-Grip Elevated Row requires a closer grip, which targets your middle back and bicep muscles more intensively.
- The Elevated Row with Resistance Bands is another variation, which uses the bands to add more resistance and challenge to the exercise.
Latihan pelengkap yang baik untuk Elevated Row?
- Deadlifts can complement Elevated Rows by working the entire posterior chain, including the back muscles, which helps to improve body alignment and posture.
- Bent Over Rows are another exercise that complements Elevated Rows as they target similar muscle groups including the rhomboids, trapezius and latissimus dorsi, further strengthening and toning the upper body.
Kata kunci terkait untuk Elevated Row
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