Have you ever had a pinch or discomfort when doing pulling exercises or pick something up? We like to use very simple tweaks in how we help clients move to not only help with pain, but also how they perform. Sometimes the same feedback and cueing we give to help with pain can also help with performance and vice versa. In the end, both can be related.

Sometimes the same feeling of discomfort can exist for different reasons in the same way that one person may not perform something as well as another. Regardless, we do see very common patterns emerge as we coach and cue more people. This set of cues that we layout in the video (sometimes with or without additional cues) has helped many people improve their row technique and improve their overall body awareness. In the end, this translates to more movement options/variability for you and therefore better human movement. The more options that allow you to perform tasks (or the same tasks even better) is always a win!

Back in my early coaching days I would sometimes give a “one cue fits all”; and while I have changed this in practice quite a bit, there are still some helpful universals when it comes to rowing with or without discomfort when doing a lat emphasis type of row.

Give the short video a watch to see the different types subtle cues given and then give it a try in your next workout. We will also release a quick and tough row workout soon that you can try it with. As with anything, patience, patience, patience and over time technique and also discomfort (if you’re feeling any) can improve.

If you missed our last fun exercise video on mastering the pull-up, check that out.

How do you initiate and pull with a dumbbell vs barbell etc.?

There are some subtle adjustments that can be made with the arm and shoulder that will enhance where you feel the work being done and what parts of the body contribute during different types of row variants.

Note that while we give some specific input with dumbbells here to pull with the elbow and inward as you initiate, this would not be the same cue we would give for a row that we would want to emphasize upper back musculature. We may also give an entirely different set of instructions for a specific type of discomfort someone might experience. The cues here can be applied specifically toward getting a more lat emphasized row while also lighting up more pulling muscles all at once. It coincidentally helps about 90% + of the time with shoulder discomfort when rowing.

Check it out below and let us know if you have any questions…

Quick Breakdown:

In Order-

1. Pain and performance are often two sides of the same coin

2. pulling back and in with the elbow sometimes helps get the shoulder in better position and cue more big back muscles like the lats

3. Other versions are also good but just work differently

4. Use this technique with dumbbell and other “row” variants to see what you feel

5. A fun row workout is coming next for when you’re short on time.

As always, have fun! Let us know what you think and if you’d like to see more similar workouts and workout ideas!

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Want an awesome 4 day workout plan that check all the boxes in 40-60 minute? Check out the RB build daily programming- https://www.resilient-body.com/rb-build

As always, if you have any questions or just want to say hey, shoot us a message.

More workouts to come. Catch you next week…