Row
Muscle Groups: Lats, Traps
Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart, knees slightly bent, and hold the rowing handle or weights with both hands.
- 2
Hinge at your hips while keeping your back straight, pulling the handle or weights towards your lower rib cage while squeezing your shoulder blades together.
- 3
Slowly return to the starting position by extending your arms and hinging at the hips, maintaining control.
Tips for Success
These tips will help you perform Row safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid strain.
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Do not jerk or swing; use a controlled motion to engage your muscles effectively.
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Ensure your elbows stay close to your body during the pull to target the right muscles.
Secondary Muscles
While Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
