Rowing

Rowing

1️⃣ Targeted Muscles

  • Primary: Latissimus dorsi, trapezius, rhomboids, rear delts
  • Secondary: Biceps, forearms, core, lower back

2️⃣ Why Is Rowing So Effective?

  • One of the best compound exercises for building a strong, thick back
  • Enhances posture and spinal stability, reducing back pain
  • Improves pulling strength for exercises like pull-ups and deadlifts
  • Engages the core and stabilizers, boosting overall strength

3️⃣ Proper Execution

🔹 Barbell Row (Classic Strength Builder)

1. Starting Position:

  • Stand with feet hip-width apart, barbell in front of you
  • Grip the bar slightly wider than shoulder-width, palms facing down
  • Hinge at the hips, keeping a straight back, and lower the torso to about a 45° angle

2. Pulling the Weight:

  • Pull the bar towards your lower ribcage by driving your elbows back
  • Squeeze your shoulder blades together at the top

3. Lowering the Weight:

  • Slowly lower the bar back to the starting position
  • Keep tension in your back and avoid using momentum

🔥 Pro Tip: Keep your core tight and avoid excessive swinging—strict form builds real strength!

4️⃣ Common Mistakes & How to Avoid Them

❌ Rounding the back – Always keep a neutral spine to avoid injury.
❌ Using momentum – Pull with your muscles, not with jerky movements.
❌ Shortening the range of motion – Full contraction and stretch = maximum gains.

5️⃣ Pros & Cons

✅ Builds overall back thickness and pulling power
✅ Improves posture and spinal health
✅ Strengthens the grip and forearms
❌ Requires proper technique to avoid lower back strain
❌ Can be difficult for beginners due to core engagement

Want to master the perfect row?

📸 Pictures/Videos → coming soon