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Rowing Back
Springs: B to RB
Straps: Adjust the straps so there is a slight amount of tension
with the arm in the starting position.
Pulleys: Place the pulleys in the #6 eyebolt to direct the line of
pull into the torso.
STARTING POSITION
Sit on the carriage facing the straps with the hips at least one
hand width from the front edge of the carriage and the legs
extended through the shoulder rests. Sit up on the sit bones
without rounding the back. Hold the straps in the hands.
MOVEMENT SEQUENCE
Inhale – Pull the straps in toward the sternum with the elbows
wide.
Exhale – Engage the abdominals, round the back and roll down
keeping the hands about 6 inches from the sternum.
Inhale – Open the arms out to the side with the palms facing
back and press the arms back.
Exhale – Round the torso forward as the arms continue to press
back until the hands are behind the body and the torso is over
the legs.
Inhale – Keeping the torso forward, circle the arms up and
around to the front.
Exhale – Pull the abdominals in and roll up until the torso is
straight over the hips in the starting position with the elbows
bent and the hands level with the chest.
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MODIFICATIONS
Tight Hamstrings: Bend the legs slightly to stay up on the sit
bones.
CUEING AND IMAGERY
» Engage the abdominals and tuck the tailbone under to roll
down.
» Maintain an open curve in the spine throughout the exercise.
» Move smoothly through the entire exercise.
» You control the straps, they don't control you!
PURPOSE
» Strengthen the shoulder muscles including the pectoralis
major, latissimus dorsi, rotator cuff and posterior deltoid.
» Strengthen the scapular stabilizers including the serratus
anterior, trapezius and rhomboids.
» Strengthen abdominals and hip flexors.
» Stretch hamstrings and back.
» Increase dynamic torso stabilization.
» Improve coordination.
PRECAUTIONS
For shoulder, arm and wrist injuries – Keep the weight light.
Don't press the arms back.
For tight hamstrings and Low back injuries – Bend the knees
slightly if that makes it possible to sit up on the sit bones.
Because of the roll back it doesn't work well to pad the hips
or sit cross legged.
Avoid with osteoporosis.
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