Strength Training for Better Posture: Back Rows

Back Row on Commercial Strength Training Machine

Starting Position

• Sit tall with straight vertical alignment from the hips to the ears.

• Neutral spine with a slight arch in the lower back.

• Feet hip width apart and flat on the floor.

• Shoulders at 90 degrees, level from left to right.

• Hands lower than the elbows and elbows lower than the shoulders.

• Elbows close to the sides, not abducted.

Movement

• Prior to initiating the back row the shoulder blades are pulled down and together into retraction and held for 1-2 seconds.

• Using the back muscles the arms pull straight back to form a 90 degree angle with the shoulders, elbows and wrists.

• Elbows do not move behind the body, this creates excess stress in the front of the shoulder.

• Shoulders can protract sightly forward between repetitions.

Single-Arm Back Row Using Free Weights

Starting Position

• Kneeling on a bench with the legs straight down from the hips, one on the floor and one bent at the knee on the bench.

• Flat back with straight alignment from the head to the hip.

• Shoulder and wrist in direct vertical alignment on the bench.

Movement

• Prior to initiating the back row the shoulder blade is pulled back towards the spine and held for 1-2 seconds.

• Using the back muscles the arm pulls straight up to form a 90 degree angle with the shoulder, elbow and wrist.

• Elbows do not move above the body, this creates excess stress on the front of the shoulder.

• Shoulders can protract sightly forward between repetitions.