This is a technique that
solves several problems at once when it comes to rowing
with barbells and dumbells.
The first problem is how
to maintain proper body position when doing a barbell
or dumbell row. When the tendency is to bob up and down,
this exercise setup puts a stop to it. It also helps you
to keep your body in a more horizontal position when rowing
without throwing stress onto the lower back.
The next problem is how
to work your neck without specifically setting aside time
to work your neck. A person only has so much time in a
workout and neck work is often a low priority. If you're
training for a contact sport, neck work is VERY important
but often neglected. This technique adds direct neck work
into back work.
All you'll need for this
is your normal free weight (barbell or dumbell) and an
incline bench (preferably padded on the end). Fold a towel
and set in on the top end of the incline bench. The bench
should be set at about 30 to 45 degrees. The setting of
incline is what will change the height of where you're
resting your forehead.
Without weight, get into
rowing position - set your forehead on the bench. Perform
the rowing movement without weight to see how the position
feels to you. Adjust the height of the bench as necessary.
Now reach down and grab
your barbell. Start with a bit lighter weight than you
normally use. Pick up the barbell then lean forward and
plant your forehead on the end of the bench.
Bend your knees, arch your
back, suck in your abs and start rowing! Every time you
row up, your neck gets worked isometrically. It's not
only supporting your body, it's supporting the weight
as you move it.
It's VERY effective for
getting in some direct neck work.
When doing this exercise
with dumbells, only use ONE dumbell at a time. In my experience,
the mechanics of using two dumbells don't quite line up
right, especially if you're using heavy dumbells that
are long in length. Stick to one and do a one arm row,
letting your arm stretch down at the bottom.
