Perfect Rows

Simonster Strength

exercises

• ring row

notes

• also known as the Australian pull-up
• shoulder extensors
• elbow flexors
• scapular retracrtors
• back and fronts of arms
• same as chin-ups and pull-ups, but at different angles
• arms at roughly right angles to torso
• controld descent
• cue retraction for beginners
• don’t have to in separate actions
• tends to happen naturally with intent to pull high
• active or passive hang
• as long as you straighten arm, either is fine
• range of flaring elbows
• keep elbows in more transferable to levers
• tend to be hardest at top
• shortk, ineffecient position at top
• can raise rings to make easier
• raise feet to make harder at hardest part
• doesn’t tend to use this to progress
• straighten legs
• weight vest
• bias one side
• when straigtening legs, elevate feet, too to avoid cross-purposes
• archer rows
• single-arm row
• pause at top