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Published on Jun 20, 2013
Bent over row on kBox with single grip. Works upper back, biceps and postural muscle in the upper back. With this variation there is more rotational work with torso and training of the core.
-Use single handle, cord, rope etc depending on desired grip. -Stand facing the side. -Make sure you have correct end position, adjust the cord length. -Put flywheel in motion with a gentle pull and go to end position, fully flexed. -Move towards or from the centre to fine tune the range of motion if cord is slight to long or short. -Remember to have a good posture during the exercise (chest out, shoulders back and down on torso, lumbar back straightened out a bit) -Pull submaximal in the first repetition. -If cord length feels fine in the the top position in the first submaximal repetition, pull maximal the second time in lower position. -Do the number of reps you decided before the exercise. -Rest accordingly after set is ended.
-To get and eccentric overload use legs in the lower position to accelerate flywheel and get extra energy for an overload in the eccentric phase. -For eccentric overload you can also not resist the flywheel in the way down until in the end and decelerate all energy in a short period of time in the lower position. -You can also lean backwards in the bottom position to use your bodyweight to accelerate the flywheel and get an eccentric overload.