Rowing

Rectus Abdominis, Internal Oblique, External Oblique

• Engage to round over the legs in the first step of the sequence.

• Engage to create spinal flexion and a round back as the spine articulates down to the mat and up.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Keep downward pressure on the bar when the arms are straight.

• Assist with the row to pull the arms back.

Supraspinatus, Middle Deltoid, Pectoralis Major, Serratus Anterior (stabilizes scapula), Trapezius (beyond 90 degrees), Biceps Brachii (when shoulder is externally rotated)

• Pull the bar to the chest like a row, bringing the elbows out to the sides.

• Resist the bar springs as the arms straighten.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears.

Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)

• Pull the shoulder blades together to pull the bar to the chest for the row.

• Resist the springs as the arms straighten.

• Help to keep the shoulders from rounding forward.

• Spinal stabilizers create lumbo-pelvic stability and assist with the control of the spinal articulation.

• Hip flexors aid the spinal flexors in rolling down and up but should not overwork.

• Knee extensors keep the knees straight, especially when lying flat.

• Dorsiflexors keep the feet flexed against the poles when sitting.