What to look for:
- Feet shoulder width apart
- Straight line from heels to head
- Double chin
- Allow shoulder blades to open up (protract) at the start
- Keep ribcage down
- Initiate with retraction and depression of shoulder blades
- Traps relaxed
- Elbow shouldn’t be pulled past midline
- Shoulder not pulled into anterior tilt
- Tall posture
- “Don’t let the back arch/extend”
- “Double chin”
- “Stay tall”
- “Chest up”
- “Squeeze the shoulder blades”
- Regress: Increase the angle of the row if client is unable to maintain positioning.
- Progress: If a client is comfortable with the angle at which they are performing the movement, they may be progressed onto decreasing the incline of the body or to other pulling variations.
- Can be performed on rings/TRX/BB.
- Feet can be elevated to increase the difficulty even further than on the floor.
- Explaining to the client that their positioning should resemble being in a plank position can help with alignment.
- Pronated (overhand) grip will increase the difficulty when compared to neutral (palms facing one another) and supinated (underhand) grips.