While many use the NO. 077 Row-N-Ride to target the glutes, this is an amazing exercise machine that can be used to target your full body. In this article, I’m going to explain how to target both your upper body and core with the Row-N-Ride and share some great exercises you can add into your workout routine!
One of our top questions when it comes to the Row-N-Ride is how to target your core with this machine. The answer is not as simple as it may seem. While we have not yet discovered any core-specific exercises you can easily perform on this machine, all of the movements completed with the Row-N-Ride require constant core engagement to be performed properly.
For example, during squats, rows, and any of their variations - maintaining a stable and engaged core throughout the entire movement is essential to completing the exercise correctly. This level of core engagement doesn’t come naturally to most people and will likely take some practice.
Next time you hop on your Row-N-Ride, practice mindfully engaging your core before starting each exercise. Start with a nice upright posture, take a big deep breath and draw your core in, tightening your core from the upper all the way down to your lower core muscles. Now, hold this position while squatting or rowing.
All of the example exercises below require core stability. In particular, single arm bent over rows, incline chest presses, and deadlifts largely depend on core stability to maintain balance and an upright posture, but regular squats and rows will get your core engaged as well!
There are many ways to use the Row-N-Ride to target your upper body. The most common upper body exercise you’ll likely see in most Row-N-Ride workouts is rows. There are all kinds of rows you can do on this machine - from overhand grip rows, wide grip rows, and underhand grip rows. In general, rows target the back with help from the biceps and core.
There are also a few other upper body exercises you can complete with the Row-N-Ride while off the machine. These exercises include incline chest press and single arm bent over rows. Both exercises will require a great deal of core stability. The incline chest press will present a whole new set of muscles to target - chest, shoulders, and triceps.
Upper Body & Core Exercises
To perform an overhand grip row, you’re going to hold the handlebar (either upper or lower - whichever is most comfortable) with palms facing down. With a nice upright posture, and engaged core, pull your elbows straight back squeezing the shoulder blades together. Return to your starting position with control, with elbows slightly bent at the end range of your motion. Overhand grip rows target your lats, trapezius, rhomboids, rear deltoid, and biceps.
Underhand grip rows are very similar to overhand grip rows. However, rather than palms facing down, palms face upwards as you grip the bar. You can choose to grip either the upper or lower handlebar for this exercise - whichever feels more comfortable for you. You’ll find with the underhand grip, it’s easier to keep your elbows tucked tight against your sides - this may make it easier to target your lats and biceps more directly than with overhand grip rows.
Wide grip rows are exactly how they sound. You’re going to take your hands and place palms on the side sections of your handlebars, and complete rows from here. Because your elbows are naturally more flared than with regular underhand and overhand grip rows, wide grip rows are going to target more of the upper back, trapezius, rhomboids, and rear deltoid.
Single arm bent over rows are similar to the row variations you can do seated on your Row-N-Ride. However, the single side motion of this exercise requires more core and back stability. Place your front foot on the back stabilizer of your machine to make sure it stays secure while completing this move.
The incline chest press will work a whole new set of muscles - with the chest, shoulders, and triceps. This particular variation will challenge your core as well, since you’re slightly leaning back as you complete this exercise, your core will need to be engaged the entire time to keep you in position. Rest your legs on the rear stabilizers of your machine to make sure it stays in place while you’re exercising.
Deadlifts are great for lower body development. Particularly the glutes, hamstrings, and quads. This exercise also depends heavily on core and back stability. Place feet on the rear stabilizers to keep the machine in place. Engage your core and lock it into place. Bend down from your hips to lower the seat to the ground. Activate your glutes and hamstrings as you drive back to standing.
I hope this gave you a better idea of how to include core and upper body training in your NO. 077 Row-N-Ride workouts. Best of luck and let us know if you give these exercises a try!