Rowing: Shoulders
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Press handles towards hips then upwards; maintain open chest; stabilize scapula.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Reduce arm range; no lift upward; lighter handles.
Progressions
Increase resistance; higher reach; slow down the initiation.
Common Errors
Shoulders lifting to ears; ribcage popping; loss of sitting tall.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
