The Back-Facing Row on the reformer is an upper body strengthening exercise that targets the muscles of the upper back, including the rhomboids, middle trapezius, and posterior shoulders, while also engaging the core for postural control. It is commonly prescribed to improve posture, enhance scapular stability, and build pulling strength through the upper body.
- Sit or kneel facing away from the footbar, holding one strap in each hand.
- Sit tall with your spine long, ribs relaxed and shoulders gently drawn down away from your ears.
- Start with your arms reaching forward, elbows soft and palms backwards.
- Gently draw your shoulder blades back and down, then pull your arms backwards beside your body.
- Keep your chest open and avoid leaning your trunk backwards as you row.
- Slowly return your arms to the start position with control, allowing the carriage to move smoothly.
- Complete repetitions as prescribed by your physiotherapist.