Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Using an exaggerated range of motion on the row produces faulty mechanics and inflammation around the joints, which can restrict mobility. On rowing exercises, this frequently occurs at both the contracted and stretched positions and it can screw up shoulder health and muscle function.

When pulling into the contracted position, the elbows and triceps shouldn't go significantly beyond the plane of the torso. Lack of appropriate lat activation, especially in the lower lats, as well as insufficient scapular stabilization, causes the elbows to move too far beyond the line of the torso.

To get proper end range of motion and avoid excessive stretch on rows, the chest should remain tall, the shoulders should stay packed, and the spine should maintain its neutrally arched structural integrity.