Exercise Database

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Course: PHRE 3045 – Sports Injuries Movement Pattern: Pull | horizontal Target: Rhomboids Synergist(s): Trapezius
Exercise
Regressions: Progressions:

Equipment: Cable, Tubing
Description:
  1. Establish the correct starting position for a seated row.  Chest upright.  Head and spine aligned.  Neutral shoulder posture.
  2. Initiate movement with scapular adduction/retraction (NOT latissimus humeral extension).  Meaning complete a shoulder blade row.
  3. Resist the tendency to bend the elbows and extend the humerus.  Focus on squeezing the shoulder blades together.
  4. Try not to shrug too much.  Focus on rhomboids, middle and lower traps instead of upper traps.
  5. This movement should be controlled.
Common Error(s): Inappropriate momentum | Rounded shoulders | Forward Head Posture
Spotting:
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