Oscillatory Row
PullbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Back
Primary Goal
Resistance
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Instructions & Biomechanical Cues
1. Set up on a rowing machine or a cable row station, adjusting the seat or cable height for comfortable positioning. 2. Grasp the handle or bar with both hands, maintaining a neutral grip and keeping your back straight. 3. Pull the handle towards your torso, squeezing your shoulder blades together as you engage your lats and upper back. 4. Once the handle reaches your torso, release it back to just past your starting position without fully extending your arms, keeping tension in your muscles. 5. Continue this pulsing motion for the desired number of repetitions, focusing on controlled and smooth movements throughout the oscillation.",
