By Bruce Burke and Ryan Burke
Last Updated: 8/31/25
The Benefits of Rows: How to Strengthen Your Back, Improve Posture, and Move Better Every Day
When we bring an object closer to our body, we are typically performing a "rowing" motion. Whether to open and close doors, get the lawn mower started, or bring our grandchildren in for a hug, rowing is necessary for our activities of daily living. This week's Focus Point will discuss the value of the row and teach you how to perform it correctly.
Why are rows important?
Rows strengthen the shoulder and back muscles, by pulling load horizontally towards the chest. In addition to playing a major role in correcting the rounded shoulder posture associated with too much sitting, rows help stabilize the spine.
Different variations of the row will slightly change the emphasis of the exercise. For example, seated rows allow you to focus on the movement itself, TRX (or inverted) rows require your entire body to be engaged, and single arm rows are great for working rotational stability.
How do I ensure excellent form while rowing?
No matter what row variation you are performing, keep in mind the following tips:
- Start with the arms extended and shoulders pulled down and back.
- Initiate the pull with the shoulder blades coming together, not the elbows pulling back.
- Do not arch the low back at any time.
- Maintain a neutral neck position; do not allow your head to drop or "gooseneck".
- Pinch the shoulder blades together at the top of the pull.
- As you return back to the starting position, be sure to control the weight down and do not let it drop.
With the right form, the row is more than just an exercise—it's a movement that supports posture, strength, and daily function. Whether you're aiming to correct rounded shoulders, build a stronger back, or simply move with more confidence, mastering the row can make a real difference.
Looking for expert guidance to make sure you're exercising the right way? Reach out to our team today and learn how we can help you move better, prevent injury, and train with purpose.
