Back
Rowing seated, narrow grip
A foundational compound movement for building back thickness and improving postural control.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the rower bench with your feet firmly planted on the footpads and a slight bend in your knees.
Grasp the narrow-grip V-bar attachment with your palms facing each other and sit back until your arms are fully extended.
Pull the handle toward your lower abdomen by driving your elbows back while keeping them tucked close to your ribcage.
Retract your shoulder blades at the peak of the movement to maximize muscle contraction.
Slowly extend your arms back to the starting position while resisting the weight to maintain tension.
Maintain a neutral spine and stable torso throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning back excessively to use momentum
- Shrugging the shoulders toward the ears
- Flaring the elbows out wide
- Rounding the lower back during the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.