HINGE ROWS

The Hinge Row isn’t an exercise that many of you would likely of come across before, and during this continued time away from the gym it’s probably one exercise that you may struggle to perform, unless you have access to gymnastic rings or a TRX, and obviously somewhere to attach them.

But if you have the possibility of adding hinge rows to your routine it’s certainly one exercise worth looking at. Especially if you struggle with, or simply want to improve, your pull-up numbers.

Their purpose is to increase the strength in your upper back and rotator cuff muscles, and they also happen to be excellent for increasing scapula and lat activation. Just what you need to improve your pull-ups, and one of the many reasons I’ve often programmed them for clients.

Here’s some pointers to get you going.

• The gymnastic rings/TRX should be set to roughly hip height.

• Grip the rings so your shoulders are directly underneath your wrists.

• Lift your hips to form a straight line from head to toe.

• As you pull up you want to hinge at the hips.

• As your torso reaches an upright position your arms should be at 90º, with your elbows level with your shoulders.

• Think about squeezing your shoulder blades and pulling the elbows together at the top of the movement, as well as pushing your hips back.

• As you perform the movement there should be little to no movement at the hips.

• Ensure the movement remains smooth and controlled throughout.

• Pause before lowering back to the start position.

• Aim for 4-6 reps.

Initially hinge rows can be a tricky movement to figure out, they’re significantly more difficult than regular incline rows, but persevere and eventually the movement will click, and your pull-ups numbers will likely increase. If you’re unsure how to execute them correctly just drop me a message and I’ll try to help you out.