Row Variations

This series demonstrates variations for one of the most popular exercises for the back, rowing. The exercises in this series primarily focus on the lats, rhomboids, and lower trap muscles. You want to avoid pulling the elbows too far back on these exercises. Instead focus more on scapular retraction.
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✅ you will need a landmine setup, pull down, and cable machine to perform the exercises in this series.
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🔘Standing row – There are many ways to perform this exercise depending on what you’re training for. This demonstrates full protraction to retraction with a slight hip hinge.
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🔘Landmine row – similar to a bent over row, keep the spine in neutral position and retract the shoulder blades at end range.
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🔘Kneeling row – pull the cable to chest height. This variation has an incline addition.
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