The row is a critical movement for creating upper-body balance and long-term joint health. It offsets pressing movements, improves shoulder stability, and helps build a strong, muscular back. Whether using bodyweight or external resistance, row variations are essential in any well-rounded training plan.
Instructions
- Hinge forward at the hips or set up with your chest supported, depending on the variation.
- Grasp your weight or implement with a neutral or overhand grip.
- Pull the weight toward your body by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top, then lower the weight with control.
- Maintain a stable torso and repeat for the desired number of reps.
Related Muscle Groups
- Middle Back
See exercises for Middle Back · Learn about the Middle Back - Lats
See exercises for Lats · Learn about the Lats - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Core (secondary)
See exercises for Core · Learn about the Core