Rows. The pulling counterpart to push-ups.
At least a portion of the shoulder injuries we see in yoga-asana can be attributed to the imbalance resulting from exclusively training pushing.
To this end I look for my students to balance pushing and pulling abilities:
Below You will find variations for rows.
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I recommend starting with a version that you are capable of doing 4-5 uninterrupted repetitions of while fresh (well rested/no fatigue)
and performing 2-3 repetitions for as many sets as possible in a 30 minute time period.
It may be advantageous to combine pushing and pulling alternating on each set.
This is a style of accumulation that allows a person to build a baseline of 25-30 repetitions with adequate rest between sets so as to mitigate muscle failure, at least before completing the entire program.-
Once you are getting 30+ repetitions in the full 30 minutes you might benefit from shifting to a 5x5 (5 repetitions for 5 sets with 2 minutes rest between sets).
Rows: Gymnastic Rings/TRX - Open kinetic chain: Dumbbell rows - Closed kinetic chain: on rings or TRX, angle of pulling arm changes difficulty level
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