Rowing Movement Technique

The upper back is the primary muscle area engaged during the row. Aiming the elbow toward the hip supports full shoulder retraction and depression. Keeping the elbow path aimed toward the hip reinforces proper pulling mechanics. The rowing movement should originate from the shoulder and shoulder blade. The primary cue is to bring the chest toward the bar rather than only trying to clear the chin over it. The elbow-to-hip target is the key end-range cue for the pull. Keeping the shoulders back and moving the chest toward the bar reinforces proper pulling mechanics. During execution, the elbow should travel toward the hip instead of the hand simply pulling straight down. The arms should remain aligned with the sides of the body. The shoulders should be pulled back during the exercise. The movement emphasizes directing the elbow toward the hip during the pull. During the movement, the body is pulled upward from a hanging position with the feet supported on the bench. The rowing motion is performed at approximately a 45-degree angle. At the end of the row, the elbow should finish in line with the side of the body. The lifter must fold forward at the waist before initiating the rowing…