Master various rowing techniques with our comprehensive row variation tutorials. From beginner to advanced routines, explore exercises that target your back, shoulders, and biceps for improved strength and muscle definition. Learn proper techniques to maximize muscle engagement, enhance performance, and prevent injuries. Dive into expert advice, scientific insights, and practical tips tailored for all fitness levels.
The Single Arm Standing Split-Stance Cable Row is a strength exercise that targets the major muscles groups of your back and arms including latissimus dorsi (the lats), posterior deltoids, biceps, trapezius muscles, and erector spinae. It also strengthens your core by involving the abs and lowers back in a stabilizing role. Aesthetically, this method of…
The single-arm standing split-stance band row is a resistance exercise that focuses on building up the strength and stability of the shoulder, arms, and core while engaging additional muscles throughout the entire body. Aesthetic improvements: Not only will you build stronger shoulders but incorporating this exercise into your routine will also help tone your arms…
The prone row to external rotation is an exercise that targets the muscles of the upper body and core. It is a compound movement that incorporates both the rowing and rotational elements. Muscles worked: This exercise primarily works the posterior deltoids, lats, rhomboids, mid-trapezius, and the rotator cuff muscles. It also works the core and…
The Single-Arm Dumbbell Row is an upper-body exercise that strengthens and tones the back muscles. It is performed with a single dumbbell held in one hand while the other hand and knee support the body. Muscles Worked: This exercise targets the lats, mid-back, and core muscles. Positive Aesthetic Changes: This style of rowing can help…
The Single-Arm Standing Cable Row is an exercise designed to strengthen and tone the back, shoulders, and arms. It consists of pulling a weight attached to a cable machine with one arm while keeping the torso stationary. This exercise can be done either standing or seated, depending on preference. Muscles worked: The single-arm standing cable…
Definition: The single-arm half-kneeling cable row is a strength training exercise that works the muscles of your back as well as your core. This exercise requires a cable machine or a resistance band, and a weight or band attachment. This exercise involves kneeling on one knee while rowing a cable weight towards you with one…
The Pronated-Grip Seated Cable Row is an exercise designed to target the back muscles and strengthen them. It’s performed seated on a cable machine with the feet firmly planted on the floor, hips bent, and torso slightly inclined forward at a 45-degree angle. Muscles worked: The primary muscles worked are the latissimus dorsi (lats), teres…
Neutral-grip seated cable rows are a fantastic addition to your strength training routine, targeting the back muscles while promoting proper form and stability. This exercise is beneficial for building upper body strength and improving posture. Below, we’ll explore the benefits, technique, variations, and tips for maximizing your workout with this effective movement. Key Benefits of…
Definition: The Single-Arm Standing Band Row is a functional exercise that works the muscles of the shoulders, back, and core. It is an effective way to increase strength, stability, and mobility in these areas. Muscles Worked: The primary muscles worked during this exercise are the rhomboids of the mid-back, latissimus dorsi of the lower-back, and…
Definition: The Single-Arm Band Row is a unilateral (one-sided) rowing exercise that targets the muscles of the back and core. It also engages both upper and lower body at once, making it an excellent overall strength builder. The exercise requires access to a band with handles, or a similar apparatus such as a cable machine…