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Exercise handout — move better, feel better.

Back

Standing Row (Spine-Friendly Back Strength)

BeginnerStrengthTier T1

Builds upper back strength while maintaining a strong, neutral spine position. Critical for counteracting desk posture.

Targets: Spine Chain (Full Spine)
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

machines, resistance_bands

Home Options

  • resistance band

Gym

  • gym machine + resistance band (No safe home substitute has been reviewed yet.)

No equipment? Try: Resistance band, Cable machine, TRX/Suspension trainer

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 seconds pull, 1 second squeeze, 2 seconds return

Tempo

Step-by-Step Guide

Set up

  • Attach resistance band or cable at chest height
  • Face the anchor point
  • Hold handles with arms extended
  • Stand tall with slight core brace

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keeping posture tall, pull handles toward your lower ribs

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Lead with your elbows, squeezing shoulder blades together

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep elbows close to body

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Pause briefly at the pulled position

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Return slowly with control

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Don't let the band pull you forward

Breathing

  • Exhale as you pull
  • Inhale as you return

Form Cues

  • Squeeze shoulder blades at the end
  • Elbows stay close to body
  • Don't lean back or forward
  • Chest stays proud

Common Mistakes to Avoid

  • Leaning back to pull
  • Shrugging shoulders up
  • Using momentum
  • Not squeezing at the end
  • Rounding upper back

Safety Information

Keep posture tall throughout. Stop if shoulder pain occurs.

Progressions

Increase resistance, add pause at squeeze, progress to dumbbell rows

Regressions

Use lighter resistance, or perform seated

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.