Single Arm Row + Rotation

Plane of Motion

Transverse

Spring Setting

Light / Medium

1 Medium Spring or

1 Light Spring

Muscle Focus

Shoulder Horizontal Abductors

Posterior Deltoid, Infraspinatus

Pull the elbow back with the strap during the row with elbow lifted.
Resists the springs as the arm reaches forward.

Scapular Adductors (Retraction)

Trapezius, Rhomboids

Draw the scapulae together as the elbow reach back.
Initiates the elbow pulling back with the scapular downward rotators.
Resists the spring as the arm reaches forward to stabilize the scapula and keeps the shoulder from rolling forward.

Scapular Downward Rotators

Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi

Swing the bottom tips of the scapulae together as the elbow pulls back.
Initiates the elbow pulling back with the scapular adductors.
Resists the spring as the arm reaches forward to stabilize the scapulae and keep the shoulder from rounding forward.

Spinal Rotators

External Rotators (opposite side), Internal Rotators (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

Rotates the spine when rowing.
Resists the springs as the torso returns to start.

Other Muscles at Play

Anterior & posterior spinal stabilizers keep the spine stabilized against the arm movement and provide lumbo-pelvic stabilization.
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 deep abdominal control to stabilize the body during arm movements.
Engaging the mid and upper back muscles, along with the posterior deltoids, helps keep the shoulder blades wide and lowered.
Strengthens and mobilizes the spine during rotation.
Challenges scapular stabilization against trunk rotation.
Focus on breathing to synchronize the movement.