Introduction to the Row

https://youtu.be/rKoZeA9vbNs

Rowing movements are typically going to be shoulder extension motions that primarily engage your lats, and other mid-back muscles. I think the best way to learn the row is either with a Ring Row (shown below), or a Machine Row. Note: other rowing variations such as the Pendlay Row, Seal Row, or Protracted Row will favor the mid-back and posterior shoulder musculature. 

Ring Row Steps: 

1. Start by holding the rings with tension in the straps. 

2. Next, walk forward reaching a challenging angle (the farther forward you walk, the greater the difficulty). 

3. Pull your shoulders back and down, and drive your elbows back. Stop when your elbows are slightly behind your trunk. 

4. Squeeze your shoulder blades together at the end. 

Faults: 

1. Lower Back Momentum: To focus on the correct musculature, you want to minimize movement at your lower back. This is a common misunderstanding with rowing variations. To fix this, you need to breathe and brace your core at the initiation of the movement. From this point on, you should not have any significant movement from your lower back. 

1. Shoulder Rolling Forward: Another fault of rowing variations, is the elbows going so far behind the body that the shoulder has no choice but to roll forward in the socket. This fault will reinforce a bad shoulder position. To fix this, incorporate some holds at the end range where you are actively holding your shoulder blades together.