Incline Bench Pull
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Rear delts · row pattern
91% match
Rowing
Rowing (boat / erg)
Legs–back–arms sequence: roughly 60% of the power comes from the leg drive, transferred through a braced trunk and finished by the back and arms.
Muscles worked
FrontBack
The movement, phase by phase
Catch
Shins vertical, body forward from the hips, arms long.
- Hip hinge
- Squat
Best exercises for this phase:
Leg drive
Push the footplate hard — quads and glutes; the back stays braced.
- Squat
- Knee extension
- Hip extension
Best exercises for this phase:
Body swing
Open the hips — glutes, hamstrings and erectors.
- Hip hinge
- Hip extension
Best exercises for this phase:
Arm draw & finish
Pull the handle to the lower ribs — lats, upper back, rear delts, biceps, grip.
- Row
- Shoulder-blade squeeze
- Elbow flexion (curl)
- Grip
Best exercises for this phase:
Most specific exercises
Leverage High Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
90% match
Alternating Kettlebell Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
Bent Over Two-Arm Long Bar Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
Bent Over Two-Dumbbell Row With Palms In
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
Bodyweight Mid Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
Kneeling High Pulley Row
Lats
Builds the arm draw & finish phase · trains Lats, Upper back, Forearms · row pattern
89% match
Kneeling Single-Arm High Pulley Row
Lats
Builds the arm draw & finish phase · trains Lats, Upper back, Forearms · row pattern
89% match
Leverage Iso Row
Lats
Builds the arm draw & finish phase · trains Lats, Upper back, Forearms · row pattern
89% match
Lying T-Bar Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
One-Arm Kettlebell Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
One-Arm Long Bar Row
Upper back
Builds the arm draw & finish phase · trains Upper back, Lats, Forearms · row pattern
89% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
Training notes
- Rows and hinges are the backbone; squats/leg press build the drive.
- Brace the trunk — power leaks through a soft core.
Mobility to pair with it
- Hamstring flexibility for a long catch
- Ankle dorsiflexion
- Thoracic extension