PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PROF. CHARMAINE ALARZAR

HORIZONTAL PULL

REGRESSION: PARTNER TOWEL ROW

• Primarily targets the middle back and to a lesser degree also targets the biceps,
lats and shoulders.

Starting Position

Sit on the ground facing your partner.

Have a long towel between the two of you.

Grab the ends of the towel while your partner grabs the middle portion.

Procedure

Pull the towel slowly by driving your elbows straight back until your hands are by

the side of your trunk at chest level.

Your partner pulls the towel so as to provide resistance.

Return the hands to the starting position with control and still against the resisting

partner.

STANDARD: SEATED ROW

  Targets the muscles in your upper back and also the latissimus dorsi — a muscle
on the outer side of the chest wall.

Starting Position

Sit with your legs extended in front of you.

Keep your back straight.

Wrap the exercise band around your feet.

Hold the ends in each hand.

Procedure

Squeeze your scapulae together before pulling the band.

Slowly drive your elbows backward past the trunk.

Return the hands to the starting position with control.

Take Note

Pull only with your arms; avoid jerking and leaning back.

You may use the inner tube of a bicycle wheel as a substitute for the resistance

band.

PROGRESSION:

DUMBBELL BENT-OVER ROW

 The bent over row primarily works the latissimus dorsi (the large wing-like
muscles in your back), the middle and lower trapezius, the rhomboids, and the
posterior deltoids. These are the prime movers that are responsible for the
movement in the exercise.
Starting Position

Hold a dumbbell on each hand using a closed-pronated grip.

Position the feet in a shoulder width stance with knees slightly bent.

Lean forward from the hip but maintain the torso at a slightly higher level

Allow the dumbbells to hang with the elbows fully extended.

Procedure

Pull the dumbbells toward the side of the torso.

Tuck your elbows in.

Keep the back neutral and the knees slightly flexed.

Lower the dumbbells to the starting position.

Take Note

Keep the torso in a stationary position.

Do not jerk upward.

Maintain the head in neutral position.

INVERTED ROW

 Primarily target the back and shoulder muscles, such as the latissimus dorsi,
trapezius, and rear deltoids. However, the biceps and core also play a significant
role in pulling your body toward the bar.
Starting Position

Place a bar on the rack at hip level.

Position the body underneath the bar.

Position your hands so that they are wider than shoulder width.

Keep the body straight with the heels on the floor and elbows fully extended.

Procedure

Begin by flexing the elbow, pulling the chest towards the bar:

Squeeze the shoulder blades together (i.e., retract) while performing the movement

Hold at the top of the motion before returning to the starting position.