Type of exerciseCompound

Muscles usedShoulders, Triceps


The upper back is an essential part of your body, it is subject daily to all actions of raising objects and pulling up. That's why it's important to maintain it.

Rowing allows you to better isolate the upper back and allow better movement in the shoulder joint.

Here, it is a variant that is more involved with your upper back because of the low inclination of the back. Depending on your choice, if the bar is assisted or free, you will have to use the upper back, so you only bend your back at the beginning of the exercise to catch your bar.

We advise you to train on guided machines for beginners to prepare your back to the rowing bar.

This is the instructions  for the rowing bar upper back and how to do

  • (Read the instructions, tips and advice, and watch the video several times before doing the exercise).
  • 1. Set the load on a free bar or guided machine (smith machine).
  • 2. Place the feet under the bar with a pelvis width spacing.
  • 3. Flex your hip according to your flexibility : that is mean, bend the chest forward by tilting your pelvis backwards and keeping your back flat (straight without bending it).
  • 4. Then bend your knee until your hands are able to catch the bar. You have your back flat and leaned, your eyes aligned with your position, your hips and knees bent.
  • 5. Raise the bar, as high as possible and closest to the body, towards your chest by bending your elbows outward.
  • 6. Then return to the initial position by extending your arms and holding the bar as much as possible.
  • 7. Continue your series by repeating the movement.

The rowing bar upper back: several techniques, tips and advice

  • 1. Control the movement throughout the exercise.
  • 2. Do not use your back to raise the bar. Never pull with your back.
  • 3. Look in front of you and not on the ground to have your back flat and straight.
  • 4. Bring the chest up and tighten your shoulder blades.
  • 5. During the entire exercise, the heels must remain anchored to the ground.
  • 6. The knees are slightly bent so as not to overload the back.
  • 7. Elbows can be raised above the shoulders, but not the wrists.

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