BEST Strength Training Exercises

Seated Row

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

Seated Row Video

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Latissimus dorsi, middle trapezius, rhomboids, biceps, brachialis, posterior deltoid, forearm flexors.

Targeted Bone

Spinal vertebrae.

Function

Develops strong back muscles to assist in pulling actions, and general torso stability.

Aesthetics

Contributes to V-tapered torso and strong posture.

Woman sitting on a seated row machine, in the starting position of a seated row exercise Woman sitting on a seated row machine, in the arms-back position of a seated row exercise

Set Up

On a seated, cable row machine, sit with the torso upright, knees bent.

While remaining in the upright position, grasp the handle with both hands and extend the legs until seated comfortably with the knees slightly bent.

Execution

With the sternum up and back flat, retract the shoulders by squeezing the shoulder blades together.

Next, using the arms, pull the weight into the lower rib cage (abdomen/belly button area).

Keep the elbows close to the sides, continuing to contract the lats throughout the entire range of motion. The elbows should finish just slightly to the back of the rib cage.

Return to the starting position by releasing the arms and the lats. Do not round the lower back or allow the shoulders to come forward.

Safety Tips

  • Beware of adding a swing into the lower back to lift more weight.
  • Do not let the weights jerk the shoulders up.
  • Use abdominal strength to keep the torso stabilized and aligned.
  • Do not lock the elbows.

Reminders

  • Sit upright, sternum up.
  • Retract the shoulders first using the mid-back muscles. Then add the arm movement.
  • Pull the handle into the abdomen/belly button area.
  • Keep the shoulders down to avoid tension in the upper trapezius muscles.
  • Make sure the knees are at least slightly bent to protect the low back.
  • Exhale as the weight is pulled toward the body.

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.