How to Improve Your Rows and Avoid Injury

Rows are great for developing your back muscles so they say... However, more often than not we tend to see more patients injured from it in contrast to people getting big from it. The truth is, these injuries could have been easily prevented with better technique. With that said, here are our top 3 TIPS & CUES for you!


“Ready position” Whether you are sitting or standing (we recommend standing) always set up your feet and hands so they are symmetrical. Feet parallel, grip equal distance apart and shoulder blades back and down! This may seem like a minor issue, but failure to do so will result in asymmetrical muscle development which in the long run may set you up for a world of problems.

🚑 Potential injury: Unsightly Quasimodo back, 100% risk!

“Neutral Spine” Always set your spinal posture as neutral (lower back, mid back & neck) and engage your trunk stabilisers to maintain that posture! Failure to do so will place unnecessary load on the spinal joints and discs.

🚑 Potential injury: Lower back pain, 67.3% risk. ⚡“Relax your grip, initiate the row with your shoulder blades, drive your elbows back” What your therapist is trying to do is ensure that your large back muscles are engaged and taking the load as opposed to your smaller elbow/wrist muscles.

🚑 Potential injury: Tennis elbow, 74.3% risk. P.S. These injury stats are made up but our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.

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