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Gravity Rows

A functional back exercise that targets the latissimus dorsi, rhomboids, and biceps through bodyweight rowing movements using gravity as resistance to improve back strength and posture.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Position your body in a rowing stance, typically with your body angled forward. Pull your body up toward your hands or a bar using your back muscles, keeping your elbows close to your sides. Lower back to starting position.

Starting Position

Begin in a rowing position with body angled forward, ready to perform the gravity row movement.

Finishing Position

Return to the starting position after completing the row movement, maintaining control throughout.

Form Cues

Pull elbows back, squeeze shoulder blades, keep back straight, control the movement

Common Mistakes

Using arms too much, not engaging back muscles, poor posture, rushing the movement

Progression Tips

Increase difficulty, add weight, perform variations, or extend hold time.

Regression Tips

Reduce difficulty, perform assisted rows, or practice basic back engagement.

Safety Notes

Maintain proper form to avoid shoulder and lower back strain. Stop if you experience pain in the shoulders, elbows, or lower back. Keep your back straight throughout the movement.