Row/Tricep/Curl/Press

Set Up:

  1. Stand with your feet hip width apart or closer.
  2. Hold one dumbbell in each hand.
  3. Chest is up, shoulders are back.

The Movement:

  1. Start by hinging at the hips. Lower your upper body to about a 45 degree angle.
  2. Keep your core engaged to support your lower back.
    Your back should stay flat. DO NOT ROUND YOUR BACK!
  3. Using gravity as resistance, start by shrugging your shoulders back towards each other.
    Relax your shoulders down away from your ears.
  4. Follow through with your elbows, lifting the weight into your rib cage.
  5. At the top of the motion, try to get your elbows to touch in the back of your body.
    They’re never going to touch, but try anyway.
  6. Reverse the motion, and lower the weights with control.

Specific Cues:

  • Review the Row exercise
  • Use a weight appropriate for the Tricep Extension exercise.
  • This is not a fluid movement. There are 10 points of pause (10 positions that you body will ‘hit’)
    1. standing starting position
    2. bent over, with arms straight, (beginning rowing position)
    3. the rowing motion: with elbows at your sides, forearms towards the floor
    4. the tricep extension: elbows at your sides, forearms parallel to the floor
    5. reverse tricep extension: with elbows at your sides, forearms towards the floor (again)
    6. reverse rowing motion: bent over, with arms straight
    7. standing with the weight by your hips, arms straight
    8. curling motion: arms bent, elbows by your sides, weights at your shoulder.
    9. shoulder press: arms straight above your head, biceps by your ears.
    10. reverse shoulder press: arms bent, elbows by your sides, weights at your shoulder.
    11. reverse curl, back to the starting position
  • When the weight is above your head, your arm should be straight, and your bicep close to your ear.

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