Back Rowing Front

Both Repertoire Intermediate Upper Body & ArmsCore Integration 📦 Sitting Box📦 Pole

Classical seated rowing on the long box: the pole pulls to the chest as the spine curls back and articulates up, blending arm work with deep core control.

Schematic — Back Rowing Front

⚠️ Clinical Contraindications

Osteoporosis / Osteopenia: The curl loads the spine in flexion; substitute neutral or extension-based pulling work.
Acute Lumbar Disc Herniation: Avoid end-range spinal flexion under load; keep the spine long and hinge from the hips instead.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Green Spring

Footbar Position Down

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Rhomboids (Primary)Biceps Brachii (Primary)

Setup Instructions

Sit on the long box facing the footbar with the legs extended long and the feet on the carriage. Hold the pole overhead with both hands, arms straight and shoulders down.

Execution Instructions

Exhale to pull the pole down toward the chest as the spine curls back into a C-curve, then articulate up over the pelvis and press the pole forward to return.

Teaching Cues

Form

"Curl the spine one vertebra at a time — the pole travels with the ribs, never ahead of them."

Alignment

"Reach the pole up through the crown of the head before the pull begins — the arms stay long until the curl."

Breath

"Exhale to pull and curl, inhale to press the pole forward and roll up."

Modifications & Progressions

Shorter Curl (Regression)

Curl back only halfway and use a lighter spring while the articulation is established.

Held Curl (Progression)

Hold the curled position for two full breaths before pressing the pole forward.