Rowing: Tall
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Maintain vertical spine; pull handles to chest while leaning back slightly with straight back.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Reduce lean range; smaller arm movement; no lean.
Progressions
Hold the lean for more core engagement; increase resistance.
Common Errors
Arching back; neck strain; loss of axial elongation.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
