Rowing is one of our fundamental movements that everyone should master. It’s relatively easy to find people with a big chest or big legs who are still weak. It’s impossible to find someone with a big back who is weak.
Here’s a playlist of five videos describing the muscles involved in the rowing movement. Namely, the lower traps, the upper traps, the rhomboids, the lats, and a little troubleshooting.
I’m looking for a flush scapula on the rib cage. If I see it coming off of the rib cage in any area, then I want to fix it. The only other situation where this doesn’t work is when someone is substituting scapular elevation for protraction.
Scapular winging is likely when the rib cage is wide. When you look down on it from above, it looks more like a rectangle and less like a circle. This makes it difficult for the scaps to swing around because they have to make a sharp turn.