Gymstick Medium Row

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The gymstick Medium row workout is designed to primarily engage the upper back muscles.

The gymstick, a versatile tool, provides resistance and stability, enhancing the effectiveness of the exercise.

By using the gymstick, the workout targets the rhomboids, trapezius, and rear deltoids, improving posture and upper body strength.

While the workout may also engage auxiliary muscles, its main focus is on developing a strong upper back.

Stand with your feet shoulder-width apart, holding the gymstick in both hands with an overhand grip.
Extend your arms straight in front of you, keeping a slight bend in your elbows.
Engage your core and maintain a neutral spine as you hinge forward at the hips, lowering your torso until it is almost parallel to the floor.
Keeping your elbows close to your body, pull the gymstick towards your chest by squeezing your shoulder blades together.
Pause briefly at the top of the movement, feeling the contraction in your back muscles.
Slowly return the gymstick to the starting position, fully extending your arms in front of you.
Repeat the movement for the desired number of repetitions.

Focus on maintaining a strong and stable core throughout the exercise. Engage your abdominal muscles by pulling your belly button towards your spine, and imagine a straight line from your head to your tailbone.
When performing the gymstick Medium row, imagine squeezing your shoulder blades together as you pull the gymstick towards your chest. This will help activate and engage your upper back muscles, promoting better posture and a more effective workout.
Keep your elbows close to your body as you pull the gymstick towards you. This will ensure that you are primarily using your upper back muscles, rather than relying on your arms or shoulders to do the work.
As you extend your arms and return to the starting position, focus on controlling the movement and resisting the urge to let the gymstick snap back. This eccentric phase of the exercise is just as important as the concentric phase, allowing your muscles to work against resistance and build strength.
Remember to breathe! Inhale as you extend your arms and prepare for the next repetition, and exhale as you pull the gymstick towards your chest. This rhythmic breathing will help you maintain focus and energy throughout your workout.