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When working out, you want to ensure your efforts are producing great results. Going through the motions isn’t in anyone’s best interest.

Often, how you initiate movement during exercise and maintain tension throughout can make or break overall effectiveness. The saying, “An object in motion stays in motion” is great for pushing a stalled vehicle or giant rocks but not so much when muscle development is your goal.

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Throwing steel around in the weight room may make you feel productive but there’s always a right and a wrong way of lifting. Acquiring a basic understanding of momentum and inertia will keep you safe and may push your muscle to the next level.

Take a look at the following popular exercises and see if you are leaving results on the table.

Barbell, dumbbell or cable rows

When performed properly, mid-back muscles (rhomboids, mid traps) are important movers in rowing movements. A strong mid-back improves posture and stability by supporting the scapula (shoulder blades).