Rowing: Round
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Sit tall, then round back as you pull handles; reach for toes; circle arms; return to sitting.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Reduce roll range; hold handles lighter; sit on a box to elevate hips.
Progressions
Increase roll depth; move slower for more resistance; perfect the arm circle.
Common Errors
Collapsing at the waist; shoulders shrugging; legs lifting off carriage.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
