Small Muscle Group Exercises

Row

The small muscle group exercises are important for correcting or preventing postural muscle imbalances. While the BEST study did not determine the effect these exercises have on bone strength, the BEST researchers advocate using these exercises to strengthen the muscles targeted by the strength training exercises.

Woman lying prone on an exercise ball, holding dumbbells in each hand, in the start position of the row exercisePhoto of woman lying prone on an exercise ball, holding dumbbells in each hand, in the finish position of the row exercise

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Erector spinae, rhomboids, biceps brachii, posterior deltoid.

Function

Develops and maintains good posture. Maintains the natural curves of the thoracic and cervical spine. Corrects forward head and forward shoulders.

Set Up

Position your body on the ball in the prone position, maintaining the cervical and lumbar spine and pelvic girdle in neutral. Your body should create a flat plane from the buttocks to the head.

Execution

Holding the appropriate dumbbell weight, begin with your arms hanging straight down at shoulder height or a little below.

Alternately raise one arm at a time, pulling from your shoulder blades. Avoid rotating your torso.

Your arm will bend at the elbow as it rises. This incorporates the biceps. Make sure that your hands hang straight down during the full range of motion, so as not to incorporate the triceps.

Lower your arm to the starting position and simultaneously raise your other arm.

Safety Tip

  • To prevent strain on the lower back and promote good posture, maintain head, back, and buttocks alignment in neutral.

Reminders

  • Keep the sternum up.
  • Use a slow, controlled motion.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.