Upper Body Pulling
Pulling or rowing exercises play a pivotal role in performance, injury prevention, and movement quality.
The main muscles targeted in upper body pulling movements like rows are the latissimus dorsi (lats), rhomboids, and trapezius (traps).
In addition to increasing strength and hypertrophy in the lats, rhomboids, and mid traps, upper body pulling can also increase the strength of the stabilizing muscles around the shoulder joint and help keep the humeral head centered within the glenoid fossa. This will help maintain the range of motion in both internal and external rotation, which can over time be lost.
Wide Grip Rowing
- Grasp the bar with a closed, pronated grip with Grip wider than shoulder-width (1A).
- Lift the bar from the floor as described for the deadlift exercise using a pronated grip (1B).
Figure 1A Figure 1B
- Position the feet in a shoulder-width stance with the knees slightly flexed (2A)
- Flex the torso forward so that it is slightly above parallel to the floor (2B)
- Create a flat-back torso position (2B)
- Focus the eyes a short distance ahead of the feet (2B)
- Allow the bar to hang with the elbows fully extended (2B)
Wide Grip Row Starting Position
Figure 2A Figure 2B
Upward Movement Phase
- Pull the shoulder blades together then pull the bar toward the torso.
- Keep the torso rigid, back flat, and knees slightly flexed.
- Do not jerk the torso upward.
- Touch the bar to the middle to lower chest.
Keep the elbows and hands aligned throughout the movement
Wide Rowing Upward Position
Downward Movement Phase
- Lower the bar back to the starting position.
- Maintain the flat-back and stationary torso and knee positions.
Wide Grip Rowing Finish Position
- Grasp the bar with a closed pronated grip (grip should be wider than shoulder-width).
- Sit down on the seat facing the machine.
- Position thighs under machine pads with the feet flat on the floor. Adjust seat and thigh pad accordingly.
- Maintain an erect torso position with elbows fully extended.
- Shrug the shoulder blades up, then depress to set them in a fixed, set position
Starting: Set Up Position for Pulldowns
Figure 5A Figure 5B
Downward Movement Phase (Figure 6A)
- Pull the bar down and toward the upper chest.
- Maintain upright torso position
- Shoulder blade remain depressed (pulled down and fixed)
- Keep hands and elbows aligned vertically throughout the downward phase
- Pull the bar down until elbows begin to drift behind hand position
Upward Movement Phase (Figures 6B)
- Allow the elbows and shoulder blades to return to the starting position slowly.
- Keep the torso in the same upright position.
Pulldown Downward and Upward Phases
Figure 6A Figure 6B