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4 Types of Rows

I hope y'all had a fun and safe Fourth of July!

We're going to be talking about different types of rows today. Rows are often used as compound movements or accessory exercises depending on the goal. Rows will be found in just about every program of mine because of its benefits.

Building a strong back helps improve posture, stabilize shoulders, and provide support to your core.

I highly recommend adding rows into your program if you aren't doing them already!

View the video below for demos of four different types of rows.

Types of rows + tips:

1. SA Row with a bench. Think about pulling the weight toward your hip.

2. Gorilla Row. Keep your elbow tight to your body. Gorilla rows require a little more full body stability than a SA Row with a bench.

3. Barbell Bent Over Row. Think about pulling the weight in toward your belly button.

4. Inverted Row. As these get easier, lower the barbell down or begin to elevate your feet on a box or bench.

Which one will you be adding into your next workout?


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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