To develop upper-body
symmetry and stability you need to do two things; you need to push
and you need to pull. The dumbbell row is one of the best when it
comes to working the back (pulling muscles). Not only does it strengthen
the specific muscles (Latissimus dorsi, trapezius and quadratus)
but stretches them as well. Because the rider uses these same muscles
in a rotative way, the variation I have included involves a little
more rotation. The rider will benefit from increased neck stability
(trapezius) and overall injury prevention.
dumbbell in right hand place left knee and hand on flat
at waist and maintain a straight upper back.
palm facing body, pull dumbbell up even with lower chest.
Lower weight to bottom position and repeat.
advanced, rotate torso for extra range of motion.
before this exercise helps with neck stability by strengthening
the trapezius muscle (upper neck). This may help prevent some
neck injuries and help with overall balance.