Back Rowing Back

Classical Repertoire Intermediate Upper Body & ArmsSpinal Extension 📦 Sitting Box📦 Pole

Classical seated rowing facing away from the footbar: the pole pulls behind the body to open the chest, retract the shoulder blades, and articulate the spine into extension.

Schematic — Back Rowing Back

⚠️ Clinical Contraindications

Shoulder Impingement: Keep the pull in a pain-free range — do not force the pole behind the body.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Green Spring

Footbar Position Down

Headrest Down

Target Muscles

Latissimus Dorsi (Secondary)Rhomboids (Primary)Trapezius (Primary)Biceps Brachii (Secondary)

Setup Instructions

Sit on the long box facing away from the footbar with the legs extended long. Hold the pole in front of the chest with both hands, elbows soft and shoulders down.

Execution Instructions

Exhale to pull the pole behind you, opening the chest and squeezing the shoulder blades together while the spine lengthens into extension; inhale to return the pole forward with control.

Teaching Cues

Form

"Pull the pole behind with the chest open — the elbows stay soft, never locked."

Alignment

"Draw the shoulders away from the ears as the arms travel back."

Breath

"Exhale to pull behind, inhale to return tall."

Modifications & Progressions

Reduced Reach (Regression)

Pull the pole behind only to a pain-free range, keeping the ribs soft.

Longer Hold (Progression)

Hold the open position for two breaths to build scapular endurance.