The ROW!

This is a very common exercise done to train the shoulder and upper back musculature. Depending on who you're working with or talking to, most coaches will recommend at least double the amount of upper pulling to pressing. However, when done incorrectly, this exercise can exacerbate the very issues you'd use it to alleviate. Here, we discuss focusing too much on elbow drive and losing retraction, instead shrugging and staying protracted. After watching this video, we hope you'll be more proficient in engaging the mid and lower trap along with the lats to stay in extension and get full retraction during your rows!