Wave Maker Row
Improves core stability and enhances rowing technique
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Back Upper. Secondary: shoulders, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Setup — anchor the resistance band and hold the ends with both hands
- Step 2: Initiation — engage the core and slightly bend the knees
- Step 3: Mid-phase — lift the arms to the sides until they are at shoulder height, keeping the elbows close to the body
- Step 4: End-position — squeeze the shoulder blades together and hold for a brief moment
- Step 5: Return — slowly lower the arms back to the starting position
- Step 6: Breathing and rhythm reminder — focus on controlled movement and breathing
- Step 7: Safety note — avoid arching the back or using jerky movements
Equipment
- Resistance band optional
- Yoga mat optional
Coaching tips
Benefits
Improves core stability and enhances rowing technique
Common mistakes
Letting the core relax and using only the arms to row
Make it harder
Increase the weight or resistance used
Make it easier
Decrease the weight or resistance used
Breathing
Inhale during the return, exhale during the row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 8 sets × 10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.