Vertical Row

Technique

How to perform Vertical Row

1. Suspend your straps at around chest height.
2. Take a handle in each hand, step back to make it easier, and lean back with tension in the device.
3. Keep your body erect and your head and chest up.
4. Your arms should be fully extended.
5. This will be your starting position.
6. Begin by flexing the elbow to initiate the movement.
7. Protract your shoulder blades as you do so.
8. At the completion of the motion pause, and then return to the starting position.

GymDaze demonstration

Watch Vertical Row

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.