The Gironda Row, a pulley exercise used in the gym room, aims to improve the work of the extensor muscles of the back of the shoulder and back, both by elite athletes and people who want to improve their health, and in this article, we will talk about the Gironda Row.
What is the Gironda Row?
For those not familiar with the term, the Gironda Row takes its name from Vince Gironda, a legendary bodybuilder and trainer who pioneered numerous training techniques.
In its essence, the Gironda Row is a variant of the traditional barbell row exercise performed in a bent-over position at 45 degrees.
Why should you consider the Gironda Row in your training routine?
This exercise has several advantages that make it stand out. Here are some of the most important ones:
- Strengthens multiple muscle groups: Unlike isolation exercises, the Gironda Row is a compound exercise that involves multiple muscle groups in a single movement.
- Stimulates muscle hypertrophy: Since it involves multiple muscles and allows lifting large amounts of weight, the Gironda Row is an excellent option for those looking to stimulate muscle growth.
- Improves posture and body stability: The Gironda Row strengthens the back and core muscles, contributing to better posture and body balance.
Description for performing the Gironda Row
Terminology in training often leads trainers and trainees to complicate the understanding of the exercise, so much so that Francesc, JPT, and colleagues (2011) state that it can be known as: Gironda Row, Waist Row, or Lat Row.
To perform the Gironda Row, the trainee is asked to sit on the bench, with the body relaxed, legs supported on the machine shoulder-width apart, the grip can be narrow or wider (depending on the gym equipment), both elbows should remain extended, holding the pulley above the legs, and the head should remain aligned with the trunk and hips (1).
In the Gironda Row, the traction or pull of the pulley is very important, bringing the elbows close to the body, avoiding the shoulder from moving into antepulsion, as Lantz, J (2003) states, repeated poor execution of this exercise can cause shoulder pain or muscle impingements.
Therefore, when performing the traction movement, scapular retraction should be sought to enhance the strength and stability work of the posterior musculature.
Repeated poor execution of the Gironda Row can cause shoulder pain or muscle impingements.
Lantz, J (2003)
Main musculature involved in the Gironda Row
This exercise primarily affects the dorsal and trapezius muscles (in its three portions), so it will depend on the grip to have greater muscle activation.
The Latissimus dorsi has as its main actions internal rotation, retroversion, and adduction, and it is a large muscle that covers practically the entire back, due to its powerful and strong action, it brings any object towards the body in a pulling action, used in climbing, rowing, swimming, and gymnastics.
On the side of the trapezius, it is a shoulder elevator, stabilizes the spine (both the cervical and thoracic regions), and keeps the trunk upright, contributes to breathing, also elevates, depresses, and brings the scapula towards the spine (4 and 5).
Muscle activation in the Gironda Row
[article ids=”39384″] It is known that the Gironda Row is a great exercise for the back musculature, especially for the latissimus dorsi, working with a wide grip, but when working in the gym room with people who suffer from shoulder pain, the question is: What is the best variant?
So much so, that Park, J (2022), recently found that leaning the body 30º forward could have a greater impact on the lower trapezius without involving the shoulder.
Conversely, this same author finds that leaning the body backward over 20º, in the Gironda Row with a narrow grip would maximize the work towards the upper trapezius, as an interesting fact, this study did not work on the demands of the latissimus dorsi.
Key aspects of the Gironda Row
When entering the gym room, one of the classic exercises is the Gironda Row, so it is not difficult to perform, but it is essential to consider some basic points for its correct execution.
- Initially, sit with feet supported, holding the pulley with extended elbows, keeping the back as neutral as possible, performing a pulling or traction action that is not with abrupt movements, rather controlled movements are sought (9).
- The breathing is executed through the inspiratory action before performing the pull, and when slightly extending the elbows, exhalation is performed (7).
- Avoid some errors such as moving the torso abruptly, separating the elbows too far from the body, bringing the pulley to chest height, leaning too far back, and/or curving the back too much (7).
That said, the Gironda Row follows some basic steps in its execution:
- Sit on the machine, with both feet supported on it, holding the pulley with both hands, ensuring the elbows remain extended (1).
- When performing the traction movement, the elbows should flex close to the trunk, the scapula should retract, thanks to the action of the latissimus dorsi and trapezius (7).
- Breathing is done by inhaling air before exerting force, the pulley should be brought to the navel height and not the chest, maintain the concentric action for 1 to 2 seconds, extend the elbows, and exhale.
- Perform this movement as many times as necessary according to the training plan and the repetitions planned.
How to perform the Gironda Row correctly
Performing the Gironda Row correctly will not only help you maximize its benefits but also reduce the risk of injury. Here is a step-by-step guide:
Starting position
- Start standing with feet shoulder-width apart and grab a bar with palms facing down.
- Slightly bend the knees and bend the torso forward from the hips until it is almost parallel to the ground.
- Keep the back straight and look forward.
Movement
- Lift the bar towards the chest, keeping the elbows close to the body.
- Squeeze the back muscles at the top of the movement and then slowly lower the bar back to the starting position.
- Ensure to maintain control of the bar at all times.
Some useful tips for performing the Gironda Row
Here are some tips to get the most out of this exercise:
- Make sure to warm up properly before performing any strength exercise.
- Do not try to lift too much weight at first. Start with a weight you feel comfortable with and gradually increase.
- Always maintain the correct technique. Do not rush the movement and do not sacrifice technique for weight.
- Consider the help of a trainer or partner to ensure you are performing the exercise correctly.
- Have fun! Enjoy your workout and celebrate your achievements.
Now you know everything you need to add the Gironda Row to your training routine! Don’t wait any longer to enjoy its incredible benefits!
And remember, as Vince Gironda said, “The body is your gym”. Use your muscles, your strength, and your will to create the body you desire. It’s time to start rowing with the Gironda Row!
|
ASPECT |
DETAIL |
|---|---|
| Exercise name | Gironda Row |
| Inventor | Vince Gironda |
| Type of exercise | Compound, strength |
| Muscle groups worked | Lats, trapezius, biceps, rhomboids, posterior deltoids, forearm and core muscles |
| Required equipment | Barbell with weights |
| Difficulty level | Medium to high, depending on the weight used |
| Starting position | Standing, feet shoulder-width apart, bar held with palms facing down, knees slightly bent, and torso inclined forward at 45 degrees |
| Movement | Lift the bar towards the chest keeping the elbows close to the body, squeeze the back muscles at the top of the movement, slowly lower the bar back to the starting position |
| Tips | Prior warm-up, start with comfortable weights, maintain correct technique, consider the help of a trainer or partner, enjoy the workout |
| Benefits | Strengthening of multiple muscle groups, stimulation of muscle hypertrophy, improvement of posture and body stability |
Gironda Row programming
When organizing the programming of the training, some aspects must be considered to create the plan.
So much so, that depending on the context, a split or full-body routine will be chosen, and the load variables, one of them being the selection of exercises, volume, intensity, recovery, and execution speed (10).
In this line, Park, J (2022), proposes working with 40% to 60% of a person’s body weight, with rests not exceeding 3 minutes, to avoid fatigue but to ensure recovery.
On the contrary, the selection of exercises plays an important role in ensuring that the training plan does not fail and that this selection of exercises meets the mere proposed objectives (6).
It is worth noting that when ordering the exercises, a selection criterion must be used, whether by muscle group, movement, motor or biomechanical characteristics, and in this way, order them, which will derive from the quantification of volume.
Another aspect to consider is the appearance of any pathology or injury that can drastically change the plan, for example, changing the Gironda Row for a row on a machine supporting the chest, that is, seeking the same movement pattern without affecting the injured region.
Therefore, Heredia, JR, and colleagues (2014) propose these aspects to consider when selecting exercises with an example of the Bench Press and cable crossover:
That said, Saeterbakken A and colleagues (2015), propose a specific back workout, combining multi-joint exercises, with free weights, machines, and pulleys, both bilaterally and unilaterally.
- The multi-joint exercises, like the barbell row, aim for 6 repetitions at 80%.
- Perform sets where the number of repetitions decreases and intensity increases.
- Work from 8 to 20 repetitions.
- Gradually increase or decrease the load, between 2.5 kg to 5 kg.
- Rest between 2 to 3 minutes.
- Propose multi-joint and unilateral exercises to maximize the development of the abdominal musculature.
On the other hand, when setting up the training session, Prieto González and colleagues (2019), propose the following aspects:
- Start with the activation of the body to prepare it for training.
- Perform the mobility and activation of the main musculature to be used.
- Start with the specific approach sets, for example, perform 5 repetitions with 50%.
- Work with percentages from 50% to 72% or 75%.
- Oscillate between 6 to 12 repetitions.
- Rest between 1 minute to 3 minutes.
- Let the plan last 4 to 8 weeks of training.
6 Variants of the Gironda Row for your training plan
In this section of Gironda Row variants, they are presented only as an example, as a hypothetical case that may occur in the gym, where the exercise must be changed during the course of the planning due to some event, whether injury, lack of equipment, inability to perform it, moving, the gym being crowded and the machine not being available, and many issues that arise at the time of training, for this, this chart can be very useful.
In this way, when programming the training, evidence suggests that in untrained individuals, no significant differences have been found between split and full-body routine groups.
Additionally, they suggest that it will further benefit strength and muscle mass gains by combining exercises with free weights, pulleys, and machines (10).
On the other hand, if the goal is to maximize the stimulus towards core or central stabilization work, evidence suggests combining with multi-joint exercises, for example, a barbell row, working at 80% with 6 repetitions, which will maximize the demands on the erector spinae and multifidus (11).
On the other hand, machines in the gym are a great ally, as Saeterbakken A and colleagues (2015) found no significant differences between exercises with pulleys and machines.
Conclusions of the Gironda Row
The popular exercise Gironda Row, practiced for over 40 years, known by Vincent Gironda, is still performed today in gym rooms.
This exercise, as mentioned by Park, J (2022), with a narrow grip, and leaning the body slightly 20º backward would work the trapezius, but with a wider grip would maximize back work.
Clearly, to perform it, the trunk should not be disturbed, the scapulas should be in position, and the trainee should pull the pulley, bringing it towards their body.
On the other hand, in case of not being able to perform the Gironda Row, there are row variants, both in pulleys and machines, as it can benefit people who suffer from an injury.
The way to program, work on a range of 8 to 20 repetitions, with 50% to 80% of RM, with rests between 1 to 3 minutes.
Finally, if you want to maximize back development, start with a multi-joint exercise (Barbell Row), continue with a unilateral one (Dumbbell Row), and finish with a pulley (Gironda Row).
Bibliographic references
- Park Jong-rak, Kim Tae-ho. Effect of Trunk Position on Trapezius Muscle Activity and Ratio during Modified Seated Cable Row Exercise. J Musculoskelet Sci Technol 2022;6(1):22-31
- Lantz, Jason PT, ATC; McNamara, Shawn CSCS. Modifying the Seated Row Exercise for Athletes With Shoulder Injury. Strength and Conditioning Journal 25(5):p 53-56, October 2003. (Link)
- Francesc, CM and colleagues (2011). Terminology of strength exercises with overload (III). Apunts Educación Física y Deportes, núm. 105, July-September, 2011, pp. 73-84. Institut Nacional d’Educació Física de Catalunya. Barcelona, Spain. (Link)
- Staugaard Jones, JA. (2014). Anatomy of exercise and movement. Editorial Paidotribo. Barcelona, Spain.
- Lloret Riera, M. (2012). Applied anatomy to physical and sports activity. Editorial Paidotribo. Bandaloria, Spain.
- Juan Ramón Heredia Elvar, Guillermo Peña García-Orea, Fernando Mata, Felipe Isidro Donate, César Martín, Isabel López, Carlos Javier Reguillo Moreno and MARZO EDIR DA SILVA GRIGOLETTO (2014). New Paradigm for the Selection of Strength Exercises in Physical Conditioning Programs for Health. PubliCE.
- Esquerdo Morán, O. (2008). Encyclopedia of muscle exercises. Editorial Edu Fitness. Spain.
- Delavier, F. (2004). Guide to muscle movements. Anatomical description. 4th edition. Editorial Paidotribo. Spain.
- Vella, M. (2007). Anatomy and bodybuilding for strength and fitness training. Editorial Paidotribo. Badalona, Spain.
- Prieto González, P. and colleagues (2019). Strength training through split routines versus full-body routines in untrained individuals. A randomized study. Arch Med Deporte 2020;37(2):78-83.
- Saeterbakken A, Andersen V, Brudeseth A, Lund H, Fimland MS. The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. Int J Sports Med. 2015 Nov;36(11):900-5. doi: 10.1055/s-0034-1398646. Epub 2015 Jul 2. PMID: 26134664. (Link)
