Set-up:
Sit tall on the carriage with legs extended on the headrest.
Hold the short straps with arms long in front and spine upright.
Movement:
Exhale, row one arm back, keeping the elbow close and rotating the spine toward the pulling arm.
Keep the hips stable and the spine long.
Inhale, return to center and extend the arm forward.
Alternate sides with control.
Double Rows:
Row both arms back together, keep spine tall.
Hold:
Row both arms back, hold – core engaged.
1R
6th, 3rd, 2nd
Inhale extend arms long to centre, exhale to rotate.
Muscles Worked:
Latissimus Dorsi – pulling arm back in row.
Rhomboids – scapular retraction and stability.
Posterior Deltoid – shoulder extension in row.
Obliques – spinal rotation and control.
Core (Transverse Abdominis) – maintain upright posture.
Muscles Mobilised:
Thoracic Spine – rotation.
Shoulder – retraction and external rotation.
Regression:
Switch to long straps to reduce resistance.
Springs: Use fewer springs.
Progression:
Springs: Add more springs for increased resistance.
Modification:
Cross-legged option.