Row Variations – Day Eight of Fitness in Recovery

As we learn new movements, we learn more about our abilities and most of the time we can surprise ourselves by doing more than we thought we could. We are creating healthy habits by taking action and with consistent action we make progress. Try out these row variations to see how you’ve progressed with your fitness routine.

Don’t let yourself get caught up in what everyone else is doing. Allow yourself to enjoy the process and push yourself every day.

Row Variations Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through row variations using cables, barbells, and dumbbells. Rows are pull-type exercises which work the back and arm muscles. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day Eight of fitness:

Part One: Stretching

Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.

Foam Roll (Back)

• Starting with the foam roller on your upper back, cross your arms across your chest as if you are hugging yourself.
• Lean to one side of your back, and pushing with your feet, move the roller up and down from the upper to the mid-back.

Foam Roll (Lat)

• From your back roll to the side and lift up one arm over the roller.
• Put the pressure of the roller right under your armpit.
• Roll back and forth just a few inches right on the “meaty” part of your lats (latissimus dorsi).

Overhead Banded Stretch

• With a band attached to a pull-up bar loop your elbow into the loose end of it.
• Slowly walk forward and allow your elbow to come up to your head until you feel a good stretch in the back of your arm and underneath your armpit.
• Make sure there is no space between your arm and your ear. Hold for 30 seconds on each side.

Part Two: Strength

Seated Cable Row

• 3x 10-15 (3 sets of 10 -15 reps).
• Place your feet firmly on the platforms with a slight bend in your knees.
• Grab onto the handle and sit up straight.
• Pull the handles towards your rib cage while squeezing your shoulder blades together for a brief moment then slowly extend your arms back out.
• Make sure not to shrug your shoulders when you are pulling the cable.

Bent Over Barbell Row

• 3x 10-15 (3 sets of 10 -15 reps).
• Standing straight up with the bar at your hips and your hands right outside your shoulders slowly start to push your hips back.
• The goal is to have your chest facing the ground with a flat back, a slight bend in your knees, and the bar right under your rib cage.
• Once in this position bring the bar up to your ribs while squeezing your back then slowly bring the bar back down.
• This movement can be difficult to perform correctly. If you are struggling to find the right position please do not attempt it until you can get one-on-one instruction.

One Arm Dumbbell Row

• 3x 10-15 (3 sets of 10 -15 reps).
• Place your knee and hand on a bench with a dumbbell in the opposite hand.
• Make sure your knee is far enough back on the bench so you can maintain a straight back.
• Pull the dumbbell up to the side of your ribs while keeping your elbow close and squeeze your back before lowering the weight back down.

Part Three: Conditioning

After these row variations, spend 15-30 minutes doing a physical activity of your choice. Have fun and get sweaty!

Morningside Recovery

Morningside Recovery promotes fitness and wellness for its clients in recovery. In addition to our detox programs, we offer addiction therapy services that help clients explore new hobbies and activities. Some of these include: