𝐑𝐨𝐨𝐤𝐢𝐞 𝐑𝐨𝐰𝐢𝐧𝐠 𝐌𝐢𝐬𝐭𝐚𝐤𝐞𝐬
The horizontal row and all of it’s variations is an indisputable staple for all strength and conditioning programs.
We use it to build the mid back to support healthy shoulders, a better posture, and of course a more confident looking physique.
Unfortunately, very few people take advantage of the proper positioning and execution it takes to make these training gains occur.
Below are two of the most notorious mistakes I see people make when performing horizontal rows.
𝗧𝗼𝗽 𝗿𝗶𝗴𝗵𝘁 - 𝗧𝗵𝗲 𝘀𝗵𝗿𝘂𝗴𝗴𝘆 𝗿𝗼𝘄 - This is the most common mistake I see. Some people feet it necessary to keep rowing once the elbow gets beyond the ribcage, thus creating a humeral head glide that ends up in what looks like a shrug. The elbow should stop once the shoulder blade gets retracted to the spine completely.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - 𝗧𝗵𝗲 𝘂𝗻𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻𝗮𝗹 𝗿𝗼𝘁𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗿𝗼𝘄 - Cheating a horizontal row is ok once in awhile when the goal is pure size, but for healthy shoulders, good posture, and a high performing upper body, the rib cage, pelvis, and lower body should remain in position. Rows that look like this are usually too heavy. Either too heavy, or you’re not dialed in on focusing on the activity of your shoulder.
𝗟𝗲𝗳𝘁 - 𝗧𝗵𝗲 𝗰𝗼𝗿𝗿𝗲𝗰𝘁 𝘄𝗮𝘆 𝘁𝗼 𝗵𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗿𝗼𝘄 - The head, belly button, and feet all remain square and in congruency with each other. There is no other movement other than the scapula retracting and protracting along the ribcage. There is minimal upper trap engagement, and very little excessive movement. This is the best way to row.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢