Arms and Body Only Rowing


Arms & Body Only Rowing drill is rowing using only the arms and rocking the upper body through the rock over phase. The legs are kept in a straight position (knees can be bent slightly if more comfortable).


When practicing this drill:

  • The handle moves continuously in and away from the body

  • Use all your back muscles to draw the handle in to the body

  • Engage your abdominal muscles when performing this drill

  • Get full reach of the arms and upper back muscles

  • Rock over on the seat from the 11 to 1 o'clock position

  • Keep a strong postural position

  • For variety you can include underhand grip when performing this drill

Additional information