Kinesis Bent-over Row Rotation (alternating)

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The kinesis Bent-over row rotation (alternating) workout primarily engages the Upper Back.

The kinesis machine allows for controlled movements, targeting specific muscles without overstressing secondary muscles.

Stand facing the kinesis machine with your feet shoulder-width apart.
Grasp the handles with an overhand grip, palms facing down.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
With your arms fully extended, pull the handles towards your chest, squeezing your shoulder blades together.
Rotate your torso to the left as you lower your right arm back to the starting position.
Repeat the movement, this time rotating your torso to the right as you lower your left arm back to the starting position.

Start with a light weight to ensure proper form and avoid strain on your upper back muscles.
Stand with your feet shoulder-width apart and hinge forward at the hips, keeping your back straight.
Keep your elbows close to your body as you pull the handles towards your chest, squeezing your shoulder blades together.
Rotate your torso slightly as you pull, engaging your obliques and increasing the activation of your upper back muscles.
Focus on pulling with your upper back muscles rather than using your arms or shoulders to prevent them from taking over the movement.
Exhale as you pull the handles towards your chest and inhale as you return to the starting position, maintaining control throughout the exercise.
Perform the exercise with a slow and controlled tempo, emphasizing the contraction of your upper back muscles at the top of the movement.