Standing Boat Row
Strengthen your back & core with the Standing Boat Row! A simple, effective exercise for better posture & a stronger pull.
The Standing Boat Row is a compound exercise that mainly works the back and shoulders, with help from the traps and biceps. You'll need: cable machine or resistance bands.
Required Equipment
Standing Boat Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Standing Boat Row Variations and Alternatives
How to do the Standing Boat Row
Stand with your feet shoulder-width apart, either with a resistance band anchored in front of you at waist height or a cable machine handle attached to the low pulley.
Grip the resistance band or cable handle with both hands. For the resistance band, make sure there's some tension even when you're in the starting position.
Engage your core and maintain a slight bend in your knees.
Perform the row by driving your elbows backward, squeezing your shoulder blades together while pulling the band or cable towards your abdomen.
Keep your back straight throughout the motion and avoid using momentum to pull the weight. The movement should be controlled and deliberate.
Extend your arms back to the starting position, with control to maintain tension on the muscles. Avoid locking your elbows out fully.
Repeat for the desired number of reps and sets.
Remember to breathe normally throughout the---
Standing Boat Row FAQs
What muscles does the Standing Boat Row work?
The Standing Boat Row mainly works the back and shoulders, with help from the traps and biceps. The main muscles are the latissimus dorsi, rhomboids and posterior deltoid.
What equipment do you need for the Standing Boat Row?
Cable machine or resistance bands.
Is the Standing Boat Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Standing Boat Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Boat Row variations and alternatives?
Similar exercises include the Boat Pose, Bodyweight Row Good-Morning, Cable Archer Row and Machine Cardio Rowing.
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