Plane of Motion
Low Row
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Pull the elbows back with the straps during the row.
Resist the springs as the arms reach forward.
Scapular Adductors (Retraction)
Trapezius, Rhomboids
Draw the scapulae together as the elbows reach back.
Initiate the elbows pulling back with the scapular downward rotators.
Resist the springs as the arms reach forward to stabilize the scapula and keep the shoulders from rolling forward.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swing the bottom tips of the scapulae together as the elbows pull back.
Initiate the elbows pulling back with the scapular adductors.
Resist the springs as the arms reach forward to stabilize the scapulae and keep the shoulders from rounding forward.
Other Muscles at Play
Anterior & posterior spinal stabilizers keep the spine stabilized against the arm movement and provide lumbo-pelvic stabilization.
Shoulder adductors keep the upper arm close to the body during the row.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors straighten the arms.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance trunk stability while strengthening the shoulders and upper back.
Enhance deep abdominal control to stabilize the body while moving the arms.
Engaging the mid/upper back muscles, such as the lower traps and posterior deltoids to keep the shoulder blades wide and lowered, avoiding the tendency to squeeze them together.
Focus on breathing to synchronize the movement.