Back Rowing Back

Classical Repertoire Intermediate Seated Upper Body & ArmsSpinal Extension 📦 Pole📦 Long Box

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.

Body
Reformer
Equipment
Movement

Schematic — Back Rowing Back Reformer · 1 strong or 1 medium spring · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Back Rowing Back, on a Reformer, springs set to 1 strong or 1 medium spring, footbar Down, headrest Down, using Sitting Box and Pole and Long Box. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

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

Apparatus Setup

Reformer

Spring Tension 1 strong or 1 medium spring

Footbar Position Down What this means →

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.

Two-Breath Chest Open (Progression)

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

Ribs-Front Pull (Injury Modification)

For shoulder impingement, keep the elbows low and pull the pole only in front of the ribs, opening the chest just as far as the shoulders stay quiet.

Similar Exercises

Same category, or body position when the category is unique.

Back Rowing Front Intermediate · Seated Overhead Triceps Extension Intermediate · Seated Seated Archer Intermediate · Seated Seated Row: Upper Back Intermediate · Seated