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Steel Mace Offset Bent-Over Row

IntermediateStrengthTier T3

You stand with feet hip-width apart and hinge forward with a neutral spine, holding a steel mace by its handle. You pull the mace toward your torso, then lower it.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman hinged forward at the hips with a straight back, arms hanging straight down holding a steel mace level by its handle with both palms facing up.

    Step 1 of 3

    Stand with your feet hip-width apart, hinge forward with a neutral spine, and hold the mace shoulder-width apart with both palms under the handle.

  2. The same woman, still hinged forward with a straight back, with both elbows bent behind her torso and the steel mace held level a hand's width from her navel.

    Step 2 of 3

    Pull the mace toward your navel and draw your shoulder blades back, keeping your chest up.

  3. A woman hinged forward at the hips with a straight back, arms hanging straight down holding a steel mace level by its handle with both palms facing up.

    Step 3 of 3

    Stand with your feet hip-width apart, hinge forward with a neutral spine, and hold the mace shoulder-width apart with both palms under the handle.

Safety Information

Choose a mace light enough that you can keep a neutral spine and lift it without jerking, because the heavy head sits off to one side of the handle. If you have a back, hip, shoulder or wrist problem, ask a physical therapist or physician before attempting this exercise, because it holds a forward-leaning hinge while pulling an unevenly weighted implement. Keep the mace's head clear of your legs and the floor, stand on a firm non-slip floor with space around you, and stop if you feel a pinch, sharp pain or loss of balance. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.