Shoulders
Rowing Machine
A high-intensity bodyweight movement to incinerate shoulder fatigue and improve postural endurance.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight in front of you and your torso upright.
Raise your arms in front of you at shoulder height, bending your elbows to a ninety-degree angle as if holding invisible oars.
Pull your elbows back forcefully past your torso while squeezing your shoulder blades together.
Extend your arms back to the starting position in a controlled, rhythmic motion to complete one repetition.
Maintain a braced core and a tall spine throughout the duration of the set to prevent slouching.
Increase the tempo of the rowing motion to elevate heart rate while keeping the shoulders retracted.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the rowing motion.
- Shrugging the shoulders toward the ears, which causes neck tension.
- Failing to fully retract the scapula at the peak of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.