 Hello everybody, I'm Lance Coyke and today I want to talk about getting everything you can out of your row So if you watch the previous 15 or so videos, we've talked about rowing different variations of rowing and fixing common flaws and rowing those things came to my mind first because We generally address them first. I think it's important to get your setup right before you try to do movements Okay, but I don't want to sell this this rowing arm short. It messes up too So once you've watched those other videos and you've mastered this Setup where you've kind of got your weight secured over on the setup side and you feel that ab Then you have to look at what the arm is doing and oftentimes when you're Thinking so much about the setup. It's really easy to mess up the row Biggest place that people are gonna mess it up is they just don't do it all So it'll do it'll look something just like this You see my shoulder kind of pokes forward my elbow comes back But my shoulder complex doesn't shift itself back and what that does is it places more stress on the shoulder joint and less stress on the muscles responsible for rowing So once you get this setup if you notice yourself doing this row You want to I like to break people break the movement up for people So the big steps are shoulder comes back and then elbow follows and I'll do it just like that I'll do the opposite to come down and I'll do it stepwise like this And it looks kind of weird feels kind of weird But it helps you kind of figure out the two different motions involved in rowing and Then once you kind of get the hang of it you can try to smooth it out Oftentimes people are worried about Rotating too much and I'll just you know, I'm gonna say you can rotate a little bit I don't want you doing this Because that's not what we're doing here. We're not doing just a pure rotation exercise We still want to load that upper back and those arm muscles But a little bit is actually necessary to get the shoulder blade Positioned to where it needs to be so that the shoulder joint doesn't get overloaded like this That one is really really really common. I would definitely avoid it if you have any Well, if you're anyone I would avoid it because it's suboptimal mechanics for muscle building and for longevity of training, but if you have slap lesions or Glenoid labrum problems, I would definitely fix this as quickly as you can With that, you know with this stuck shoulder position and then more elbow Retraction rather than shoulder Retraction you just you get more movement and more grinding and more pressure in the shoulder joint itself Those are mechanics that you can simply fix with just a little bit of queuing If you have really tight pecs, you're gonna find this motion kind of difficult That's why I really emphasize the setup first because you need to secure yourself with your abs So that your pecs can shut off and elongate but since you're pulling them long From both directions while rowing and while turning your abs on sometimes you just run out of motion, right? They don't like to shut off all the time In which case it is okay to not row so far. You don't have to row up this high every time Or every person doesn't have to row up that high Especially if you're compromising your positions to get it, right? So if you start to do some of this to get that extra little motion Even if you're getting the shoulder blade back and then you're tilting forward at the end to get the last little bit of motion That is still suboptimal. That is still something that I don't want I prefer you to train with less range of motion, but keep the tension on your muscles While you do it. So Don't be afraid to take the weight down Check here you go at the door. Don't be afraid to limit your range of motion more is sometimes better, but not always and Make sure you kind of just don't be afraid to be awkward when you're learning it, right? You can break it up into those movements Shoulder comes back first then elbow follows and then from there you can learn to smooth it out. Okay, but Mastering not only the setup but also the rowing mechanics is very important Okay, this is one of our Fundamental movement patterns. So I like to start with the three-point supported dumbbell row because it places a lot of emphasis with that Downarm that setup and it helps you get the core positioning that you need and then doing one arm at a time Makes the rowing a little bit easier to learn where you're actually taking your shoulder blade back and you can get a little bit of that Rotation rather than not having that rotation available to you when you row with both arms So consider that I would suggest starting with the three-point supported dumbbell row I would suggest watching some other videos to make sure you're setting up correctly and then I would suggest You know check your ego at the door Choose an appropriate weight. Don't do too many reps Don't try to squeeze too far and just make sure that you're feeling it where you're supposed to be feeling it