220 Triathlon Magazine - - 2019 STRENGTH PLAN -

The key to this ex­er­cise is to pull your­self for­ward, keep­ing your neck and shoul­ders re­laxed. This will help the lats stay ac­tive as it’s easy for them to switch off and leave your up­per traps do­ing all the work. At the top of the row, squeeze your shoul­der blades to­gether and slowly lower your­self down. Do this with as much con­trol as pos­si­ble while keep­ing the shoul­der blades de­pressed. Ex­am­ple set 4 x 15reps; 60secs rest.

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