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.
If you know your anatomy, you can apply it in unlimited different ways.
The problem is that schools don’t always go very in depth into anatomy. Trust me, I’ve been there (for nine years). My desire to change this was why I taught anatomy to exercise science students for two years.
One of the most neglected muscles in school anatomy curricula these days is the serratus anterior. I want to take you through the basic attachment sites, a few reasons why you should care, and then I’ll leave you a few ways you can train this muscle.