The TotalGym Incline Row is a versatile exercise that targets multiple muscle groups in the upper body, making it an essential part of any well-rounded fitness routine. This exercise utilizes the TotalGym’s unique incline system to provide a challenging workout that can be easily adapted to suit users of all fitness levelsMuscles Targeted
Table of Contents
Back Muscles
The TotalGym Incline Row primarily targets the back muscles, which include:
Latissimus Dorsi (Lats)
The latissimus dorsi, or lats, are the largest muscles in the upper body. They are responsible for several movements, including:
- Shoulder extension (moving the arm backward)
- Shoulder adduction (bringing the arm close to the body)
- Shoulder internal rotation (rotating the arm inward)
During the TotalGym Incline Row, the lats are engaged when you pull the handles towards your chest, helping to strengthen and build muscle mass in this area.
Rhomboids
The rhomboids are a pair of muscles located in the upper back, between the shoulder blades. They are responsible for:
- Shoulder blade retraction (squeezing the shoulder blades together)
- Shoulder blade elevation (lifting the shoulder blades upward)
During the TotalGym Incline Row, the rhomboids are engaged when you squeeze your shoulder blades together as you pull the handles towards your chest.
Trapezius
The trapezius, or traps, is a large, triangular muscle that extends from the neck to the middle of the back. It is divided into three sections: upper, middle, and lower. The traps are responsible for:
- Shoulder blade elevation (upper traps)
- Shoulder blade retraction (middle traps)
- Shoulder blade depression (lower traps)
During the TotalGym Incline Row, all three sections of the traps are engaged to varying degrees, helping to strengthen and stabilize the upper back and shoulders.
Biceps
The biceps brachii, or biceps, are located on the front of the upper arm. They are responsible for:
- Elbow flexion (bending the elbow)
- Forearm supination (turning the palm upward)
During the TotalGym Incline Row, the biceps are engaged when you bend your elbows to pull the handles towards your chest.
Rear Deltoids
The rear deltoids are the posterior portion of the shoulder muscles. They are responsible for:
- Shoulder horizontal abduction (moving the arm away from the body horizontally)
- Shoulder external rotation (rotating the arm outward)
During the TotalGym Incline Row, the rear deltoids are engaged when you pull the handles towards your chest, helping to strengthen and balance the shoulder muscles.
Core Muscles
<a href=”https://www.anrdoezrs.net/click-5398984-14538668″ target=”_top”>
<img src=”https://www.lduhtrp.net/image-5398984-14538668″ width=”300″ height=”250″ alt=”” border=”0″/></a>While not directly targeted, the core muscles, including the rectus abdominis, obliques, and deep core stabilizers, are engaged during the TotalGym Incline Row to maintain a stable trunk and proper form throughout the movement. By targeting these muscle groups, the TotalGym Incline Row helps to improve upper body strength, posture, and overall functional fitness. Incorporating this exercise into a well-rounded fitness routine can lead to better muscle balance, reduced risk of injury, and enhanced athletic performance.
How to Perform the TotalGym Incline Row
Adjusting the Incline Level
The TotalGym’s incline system allows you to easily adjust the resistance level to suit your fitness level and goals.
- Beginners should start with a lower incline (around 15-20 degrees) to familiarize themselves with the movement and build initial strength.
- As you become more comfortable with the exercise, gradually increase the incline to challenge your muscles and continue making progress.
- More advanced users can use a higher incline (30-45 degrees) to increase the resistance and difficulty of the exercise.
Proper Body Positioning
Maintaining proper body positioning throughout the movement is crucial for targeting the correct muscle groups and avoiding injury.
- Sit on the glide board with your head toward the bottom of the TotalGym, facing the tower.
- Place your feet securely on the foot platform, about shoulder-width apart.
- Grasp the handles with an overhand grip, keeping your arms fully extended and your palms facing down.
- Engage your core muscles and maintain a straight back and neutral spine throughout the movement, avoiding any arching or rounding of the back.
Performing the Row
The rowing motion should be smooth and controlled, with a focus on squeezing the shoulder blades together and engaging the back muscles.
- Initiate the movement by retracting your shoulder blades and pulling the handles towards your chest.
- Keep your elbows close to your body as you pull, aiming to bring the handles to your lower chest or upper abdomen.
- Squeeze your shoulder blades together at the top of the movement, holding for a brief moment to maximize muscle engagement.
- Slowly extend your arms back to the starting position, maintaining control and tension on the muscles throughout the movement.
- Avoid using momentum or jerking motions, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Repetitions and Sets
The number of repetitions and sets will depend on your fitness level, goals, and the overall structure of your workout routine.
- Beginners may start with 1-2 sets of 8-12 repetitions, focusing on proper form and technique.
- As you become stronger and more comfortable with the exercise, gradually increase the number of sets and repetitions to challenge your muscles and continue making progress.
- More advanced users may perform 3-4 sets of 12-15 repetitions, or even incorporate drop sets or other advanced training techniques.
Remember to listen to your body and adjust the incline, repetitions, and sets as needed to maintain proper form and avoid overexertion. By following these guidelines and focusing on proper technique, you can effectively target your back, biceps, and rear deltoids while minimizing the risk of injury.
Benefits of the TotalGym Incline Row
The TotalGym Incline Row offers several benefits for users of all fitness levels:
Improved Upper Body Strength
The TotalGym Incline Row is an effective exercise for building overall upper body strength.
- Targets multiple muscle groups: By engaging the back muscles (lats, rhomboids, traps), biceps, and rear deltoids, the TotalGym Incline Row provides a comprehensive upper body workout.
- Adjustable resistance: The incline system allows users to progressively increase the resistance as they become stronger, facilitating continuous strength gains.
- Functional strength: The rowing motion mimics many real-world movements, such as pulling or lifting, making it an excellent exercise for building functional upper body strength.
Increased Muscle Definition
Consistent performance of the TotalGym Incline Row can lead to improved muscle tone and definition in the upper body.
- Hypertrophy: The resistance provided by the incline system can stimulate muscle growth (hypertrophy) in the back, biceps, and shoulders, leading to increased muscle size and definition.
- Metabolic stress: The continuous tension placed on the muscles during the rowing motion can create metabolic stress, which has been shown to contribute to muscle growth and definition.
Enhanced Posture
Strengthening the back muscles through the TotalGym Incline Row can help to improve posture and reduce the risk of back pain and injuries.
- Balanced muscle development: By targeting the posterior chain (back muscles), the TotalGym Incline Row helps to balance out the often overdeveloped anterior chain (chest and front shoulder muscles), promoting better posture.
- Improved spinal alignment: Strong back muscles help to maintain proper spinal alignment, reducing the risk of postural deviations and associated pain or discomfort.
Adaptable Resistance
The TotalGym’s incline system allows users to easily adjust the resistance by changing the incline level, making the exercise suitable for a wide range of fitness levels.
- Beginner-friendly: Users new to strength training can start with a lower incline to build initial strength and master proper form.
- Progressive overload: As users become stronger, they can gradually increase the incline to continue challenging their muscles and promoting ongoing adaptations.
- Versatility: The adjustable resistance makes the TotalGym Incline Row a versatile exercise that can be incorporated into various training programs, from rehabilitation to high-performance athletics.
Low-Impact
The TotalGym Incline Row is a low-impact exercise that places minimal stress on the joints, making it an excellent choice for users with joint concerns or those recovering from injuries.
- Reduced joint stress: The incline system and smooth rowing motion minimize the impact on the joints, particularly the shoulders and elbows, compared to free-weight exercises like bent-over rows.
- Rehabilitation: The low-impact nature of the TotalGym Incline Row makes it a suitable exercise for individuals recovering from injuries or surgeries, as it allows them to strengthen their upper body without placing undue stress on the joints.
By offering a combination of strength, muscle-building, postural, and low-impact benefits, the TotalGym Incline Row is a valuable exercise for users of all fitness levels looking to improve their upper body fitness and overall health.
Incorporating the TotalGym Incline Row into Your Workout Routine
The TotalGym Incline Row can be easily added to your existing strength training or full-body workout routine.
- Upper body workout: Include the TotalGym Incline Row in your upper body workout, along with exercises like the Chest Press, Shoulder Press, Bicep Curls, and Tricep Pushdowns.
- Full-body workout: Incorporate the TotalGym Incline Row into a full-body circuit training routine, combining it with exercises that target your lower body and core, such as Squats, Lunges, and Crunches.
Using the TotalGym Incline Row as Part of a Full-Body TotalGym Workout
The TotalGym Incline Row can be used as part of a comprehensive, full-body workout using only the TotalGym machine.Sample TotalGym workout: Perform 2-3 sets of 10-15 repetitions of each exercise, moving from one exercise to the next with minimal rest.
- TotalGym Incline Row
- Chest Press
- Squats
- Pullups
- Lunges
- Shoulder Press
- Crunches
- Bicep Curls
- Tricep Pushdowns
Sets, Repetitions, and Rest Periods
The number of sets, repetitions, and rest periods will depend on your fitness level, goals, and the structure of your workout routine.
- Beginners: Start with 2-3 sets of 10-12 repetitions, with 60-90 seconds of rest between sets.
- Intermediate: Perform 3-4 sets of 12-15 repetitions, with 45-60 seconds of rest between sets.
- Advanced: Complete 4-5 sets of 15-20 repetitions, with 30-45 seconds of rest between sets.
Progressive Overload and Periodization
To continue making progress and avoiding plateaus, incorporate the principles of progressive overload and periodization into your TotalGym Incline Row training.
- Progressive overload: Gradually increase the resistance (incline level), number of repetitions, or sets over time to continually challenge your muscles.
- Periodization: Vary your training volume, intensity, and exercises over the course of several weeks or months to prevent boredom, optimize recovery, and promote ongoing adaptations.
Frequency and Recovery
The frequency of your TotalGym Incline Row workouts will depend on your overall training schedule and recovery needs.
- Frequency: Aim to perform the TotalGym Incline Row 2-3 times per week, allowing at least 48 hours of rest between sessions for adequate recovery.
- Recovery: Listen to your body and adjust your training frequency and intensity as needed to prevent overtraining and promote optimal recovery.
By incorporating the TotalGym Incline Row into your existing workout routine or using it as part of a full-body TotalGym workout, you can effectively target your upper body muscles and improve your overall strength and fitness. Remember to start slowly, focus on proper form, and gradually progress your training to maximize results and minimize the risk of injury.
Bottom Line
By incorporating the TotalGym Incline Row into your fitness regimen, you can effectively target and strengthen your upper body muscles, leading to improved overall strength, posture, and functional fitness. As with any exercise, be sure to start slowly, focus on proper form, and gradually increase the intensity and volume of your workouts to avoid injury and ensure steady progress.
