Rowing
Plane of Motion
Sagittal & Transverse
Muscle Focus
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Shoulder Horizontal Abductors
Supraspinatus, Middle Deltoid, Pectoralis Major, Serratus Anterior (stabilizes scapula), Trapezius (beyond 90 degrees), Biceps Brachii (when shoulder is externally rotated)
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Scapular Adductors
Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)
Other Muscles at Play
Objectives
Mobilizes the entire spine through a full, integrated range of motion.
Strengthens the mid‐back muscles during the rowing actions.
Promotes shoulder lubrication and mobility through the circular arm pattern.
Challenges trunk stabilization in flexion as the arms reach overhead, requiring sustained core control.
Focus on breathing to synchronize the movement.