How To Quadruped Rows

Quadruped Rows can be a modified or beginner version to the classic Bentover Row exercise, or as a way to challenge the core and work the back at the same time! These strengthen the obliques, back and arms, as well as improving trunk stability.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): lats/back, biceps, obliques, abs, hips

Equipment: dumbbell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
On all fours, inhale, then exhale and row one arm, using the back muscles. Return to start and alternate sides.

Before starting:

Be sure to use a weight that is not too heavy, and to maintain a neutral spine.

1. While on all fours, keep your bodyweight forward (more or hands than on your hips).

2. Push one hand into the floor to help you stabilize the trunk so you can successfully lift the other arm/weight off the floor.

3. Exhale as you perform your row. Try not to overly twist or rotate the torso. Return the weight to the start and repeat reps on the same side or alternate.