Back Row on Commercial Strength Training Machine
Starting Position
-
Sit tall with straight vertical alignment from the hips to the ears.
-
Neutral spine with a slight arch in the lower back.
- Feet hip width apart and flat on the floor.
- Shoulders at 90 degrees, level from left to right.
- Hands lower than the elbows and elbows lower than the shoulders.
- Elbows close to the sides, not abducted.
Movement
-
Prior to initiating the back row the shoulder blades are pulled down and together into retraction and held for 1-2 seconds.
-
Using the back muscles the arms pull straight back to form a 90 degree angle with the shoulders, elbows and wrists.
-
Elbows do not move behind the body, this creates excess stress in the front of the shoulder.
-
Shoulders can protract sightly forward between repetitions.
Single-Arm Back Row Using Free Weights
Starting Position
-
Kneeling on a bench with the legs straight down from the hips, one on the floor and one bent at the knee on the bench.
-
Flat back with straight alignment from the head to the hip.
- Shoulder and wrist in direct vertical alignment on the bench.
Movement
-
Prior to initiating the back row the shoulder blade is pulled back towards the spine and held for 1-2 seconds.
-
Using the back muscles the arm pulls straight up to form a 90 degree angle with the shoulder, elbow and wrist.
-
Elbows do not move above the body, this creates excess stress on the front of the shoulder.
-
Shoulders can protract sightly forward between repetitions.
