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Recline Rope Row
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
Make Sure Feet & Hands Don't Slip!
Keep Shoulders Square & Stabilized
Throughout Row!
OBJECTIVE: Increase back strength & shoulder stability.
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Safely secure rope before pulling with body weight!
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Place feet against wall or object to prevent slippage as you lean back.
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While keeping shoulders "square", lean back on rope then pull back up into starting position. To adjust level of difficulty, either choke up on the rope or allow for more backward lean with body position. If grip strength is a concern, place mat behind body or perform on grass surface.
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Suggestions: I like to lean back about 45°. From this angle, a 20-25 rep set is pretty good if using them in a circuit or superset program. If you can't lean back at that angle, bring body up and do less reps.
Tips: My all-time favorite back exercise
because it's so simple! The rope is very versatile. A
deconditioned person can choke way up on the rope with very little backward
lean, and the fit person can release the rope so they end up with about 45°
of angle in the bottom position.
Use a SAFE anchor point!
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Safety! I use a large wood screw eyelet mounted into a wall stud. First drill a pilot hole to prevent the large screw from splitting the stud. Then secure screw eyelet into stud. I then insert a rock climbing carabiner into the eyelet. Thread the large marine rope through the carabiner. For extra strength, you can run additional support studs to the left and right of anchor point if needed.
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For variety, try different hand positions i.e. a staggered grip or use various speeds.
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This is only one way to use the rope. There are some folks really using ropes creatively for fitness from rows to pull ups to swinging kettlebells!
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 1.30.08)
Be Strong.