Fitness
Here’s how to do it properly.
When youre looking for a way to spice up yourupper body routine,row variationsalways do the trick.
Not only does this move target your upper body, but it also sneaks in a mini ab workout.
(The fact it has a cute name is just a bonus.)
Doing your best King Kong impression engages your biceps, too.
As you alternate rowing the weights, you give each side of your body undivided attention.
Keep reading for more info on how to do TikToks fave upper body exercise.
Place two kettlebells or dumbbells on the floor about shoulder-width apart or slightly narrower.
Stand with your feet to the outsides of the weights, toes pointed slightly outward.
Bend your knees gently and hinge at the hips.
Keep your palms facing in towards one another.
Engage your core as you row one of the weights straight upward.
Press your opposite hand into the weight thats still on the floor.
As you row, squeeze your shoulder blades.
Keep your back straight the entire time.
Once the weight youre lifting reaches chest-height, slowly lower it back down to the floor.
Repeat the same movement on the other side, and continue alternating.
Use a weight you might lift about 6 to 12 times per side.
Do 3 to 6 sets.
Conversely, if doing 12 reps is easy peasy, try some heavier kettlebells, Lopez tells Bustle.
To make the move even more challenging, play around with the tempo.
Instead of raising and lowering at the same speed, Lopez suggests slowing down as you lower.
A three or four-second eccentric phase will have you feeling the burn in no time.
Bad posture can increase your risk of injury and reduce the effectiveness of the exercise, McNulty says.
Pay attention to where your butt is, too.
Your hips should stay parallel to or slightly lower than your shoulders.
Row with a weight that isnt too heavy, and youll be off to a good start.
Studies referenced:
Saeterbakken, A.
(2015).The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation.Int J Sports Med.
Sources:
Rose McNulty, NASM-certified personal trainer
Julio Lopez, CSCS, certified personal trainer
