Featured Exercise: Cable/Tube Standing High Row
The upper back is one of the most important areas of the body that requires our attention in our exercise routine. Because the bulk of the physical activity we do in our day-to-day life happens in front of us, those muscles (the chest and shoulders especially) become overly tight and unequally strong compared to their counterparts, the muscles of the upper back and rear shoulders. Since muscles keep each other in check, this imbalance can create postural problems and can make one susceptible to future injury. For this reason, we need to keep the muscles of the chest and shoulders flexible, and the muscles of the upper back strong. However, upper back exercises are some of the most difficult to perform on your own without some form of equipment. Short of pull-ups or the modified pull-ups that I featured a few weeks back, you need some implement to assist you. The following exercise can be done in the gym with a cable machine or can be done at home or outside using a very inexpensive tool called resistance tubes. They come in different thicknesses and can be purchased at any sporting goods store. The have handles attached to the ends and usually come with a door anchor for home use. The greater the thickness, the more resistance and the more difficult the exercise. For a couple of dollars, you can add dozens of potential exercises to your routine. One of these is the Standing Tube/Cable High Row. Here’s what you do:
Set the cable machine at its highest height with handles attached, or set the tube anchor at a height at or above your head. Grasp the handles and stand with feet slightly wider than hip-width apart and knees slightly bent. With arms extended in front of you and up towards the cable/tube attachment, set the shoulders down away from the ears and pull the handles towards the chest. Keep the elbows close to your body and use the muscles of the back and arms to perform the movement. Slowly return the starting position. Avoid using the neck and keep the shoulders down throughout the exercise. Exhale as you pull, and inhale as you return.
Start getting that posture back!
J