Rows are a traditional strength exercise for the posterior aspect of the upper body. Rowing strength machines can be found in numerous different forms. Nearly every company that manufactures strengthening equipment has its own version of a row. The movement mechanics and the muscles recruited are universal for every type of rowing machine.
Muscle Recruitment
Rows primarily recruit the rhomboids, latissimus dorsi and middle/lower trapezius with assistance from the biceps. The abdominals work as a stabilizing force to maintain a rigid position in the torso. The rhomboids act to retract the scapula, pulling it toward the vertebral column. The latissimus dorsi is responsible for extension and internal rotation of the shoulders. The middle fibers of the traps are engaged by pulling the shoulder blades together. Horizontal pulling motions, such as rows, heavily engage the lats and trapezius. A rowing motion is initiated by flexing or bending the elbows. Elbow flexion is brought about by a contraction in the bicep muscle.
Set-up
Rows have a long, rectangle-shaped pad located in front of the body. Your chest is placed in contact with the support pad to assist in torso stabilization. Your legs are positioned at a right angle with your feet flat on the floor. There are always two separate bars or handles on every row machine. Individual arm attachments prevent over-compensation from your stronger side. Your hands are arranged with your palms facing the middle of your body. Your chin is tucked in to keep your neck straight.
Concentric Phase
The concentric phase is defined by the muscle shortening or contracting to perform the movement. The pulling aspect of a rowing motion qualifies as the concentric phase. Begin the action by bending the elbows, pulling the bars toward your body. You move the bars in a controlled and continuous motion. You pull the shoulders back to retract the shoulder blades. This activates the rhomboids, latissimus dorsi and trapezius. Full range of motion is attained once your shoulder blades are fully retracted. You hold the bar position for a two-second count.
Eccentric Phase
The eccentric phase of a movement is when the muscle moves from a shortened position and lengthens. The forward action is the eccentric portion of a rowing exercise. The bars move forward in a gradual but fluid motion. Your arms will get to just shy of a full extension in the elbows. As your arms move forward, your torso remains in an upright setting. Once the arms are straight, start the pull bars toward you with little wasted movement.
Movement Keys
You want to maintain a slow, controlled cadence on each and every repetition. This not only keeps the exercise safe but also creates better muscle tension. It is easy to have momentum take over when you move a resistance machine too fast. Try to keep the neck and lower spine stabilized and supported. Over-stimulation of these two joint areas can lead to an injury to the spinal column.
References
- "Strength Training"; Human Kinetics; 2006
- "Essentials of Strength Training and Conditioning"; Natl. Strength & Conditioning Assn.; 2008
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