Upper Body Exercises Must Balance 'Pushing' and 'Pulling'... How to Find the Right Intensity for Band Rows

When performing upper body exercises, focusing solely on growing specific muscles can disrupt the body's balance. According to a video from the health and medical specialist channel HiDoc, upper body exercises must harmonize two types of movements, 'pushing' and 'pulling', to increase the stability of the shoulder joints and effectively control the spine and torso.

The core of upper body exercise emphasized by Professor Shin Byung-joon, the 'Yin-Yang Harmony' of pushing and pulling

Professor Shin Byung-joon of the Department of Orthopedic Surgery at Soonchunhyang University Seoul Hospital compared the relationship between pushing and pulling in upper body exercises to the 'harmony of Yin and Yang'. If the pushing motion is Yang, the pulling motion is Yin, and these two must complement and harmonize with each other to enable healthy exercise. This is similar to the principle of breathing in and out or the alternation of night and day. Since performing only pushing exercises or only pulling exercises can lead to physical imbalance, the two must be performed in parallel.

The effect of pulling exercises varies depending on the direction of movement. Pulling from top to bottom mainly develops the latissimus dorsi and arm muscles, while pulling front to back stimulates the muscles that move the scapula (shoulder blade) (e.g., rhomboids, etc.). Professor Shin emphasized, "To make it a truly meaningful exercise, you should use your back muscles to pull while using the arm muscles as little as possible," explaining that the target area of the exercise changes depending on the direction of the movement.

'Band Row' exercise methods and setting appropriate intensity for beginners and seniors

Pushing exercises can be done with body weight alone, but pulling exercises are often difficult to perform with body weight alone. Therefore, exercises using a 'band' are recommended for beginners or seniors. Band rows can be performed in various ways, such as pulling front to back, up and down, or from bottom to top using the resistance of the band, allowing for exercises tailored to one's fitness level.

Specific methods for finding the band intensity that fits you are as follows. It is good to test them yourself using various intensity band sets (yellow, blue, red, etc.) sold on the market. Professor Shin advised that if repeating 10 to 12 times with a band of a certain intensity does not cause much strain, it is good to increase to the next level of intensity. This is because using only a band that is too light reduces the exercise effect, while conversely, using a band that is too strong can cause posture to collapse and increase the risk of injury.

The most important thing to be careful of during exercise is the movement of the 'scapula'. Many seniors tend to try to pull using only arm strength, but according to the practice in the video, rather than pulling the arms first, one should first have the feeling of pulling the shoulder blades toward the center. In terms of breathing, it is important to control it by exhaling when applying force (pulling) or by holding the breath, and to perform the movement slowly. Especially when exercising the latissimus dorsi, one should feel the movement of the muscles by repeating the action of stretching the band out and then pulling it.

Step-by-step training for pull-up success and a balanced exercise plan

The pull-up, which many people aim for, is a high-difficulty exercise that is very hard to succeed at all at once. Professor Shin suggested practicing pull-ups in stages. First, one should build basic strength by starting with 'hanging' on a pull-up bar. Next, strength should be gradually increased through movements that pull the shoulders. Ultimately, since the body can only be pulled upward when the arm muscles and back muscles are comprehensively developed, performing dumbbell exercises or push-ups in parallel is of practical help.

There is no need to match the number of pushing and pulling exercises exactly in numbers. Since muscle size and density vary from person to person, it is important that each movement is performed at an appropriate intensity within a range that does not cause strain to the individual. Professor Shin said, "Finding the appropriate intensity for me is not the end of consistency, but the beginning of exercise," stating that the process of trying various intensities to understand one's own physical condition is essential.

Finally, Professor Shin suggested a 'change in perspective' to those hesitating to exercise. He said that beyond the simple purpose of building muscle, one should have the perception that exercise is necessary for a vibrant life and survival. Rather than staying still at home, going outside and moving actively is the first step toward a healthy life.