Spine Arch

Rectus Abdominis, Internal Oblique, External Oblique

• Engage on the roll down to flex the trunk and articulate the spine to the mat.

• Co-contract with the spinal extensors to support the back arch and protect the lower back.

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Brings the spine into extension and maintains the arch as the body returns to sitting.

Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major

• Pull the bar to the chest in the 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 the entire time.

  
  

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.

Triceps Brachii, Anconeus

• Resists the pull of the bar when the elbows bend & straighten.

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

• Shoulder extensors keep a downward pressure on the bar and work with the scapular depressors to create shoulder stabilization when the arms are straight.

• Hip flexors aid the spinal flexors in rolling down and coming 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.