Exercise Video of the Week: The Batwing Row

by Jordan Syatt October 31, 2013

batwing rowIn this Exercise Video of the Week I introduce a fantastic drill for shoulder health, function, and performance: The Batwing Row.

This exercise is a personal favorite of mine for a number of reasons, not least of which being that it’s extraordinarily effective at training the rhomboids; a drastically under-trained muscle group even within the strength training population.

The Batwing Row

Batwing Row Programming Recommendations

The batwing row is a low-intensity drill that – when programmed correctly – can be used to improve a variety of qualities including strength, posture, and even athletic performance. Below are my recommendations:

  • During the Warm-Up – Use light batwing rows as an activation drill during your warm-up. However, do not go anywhere near failure!
  • During the Training Session – Train the batwing row near the tail-end of your training session after your major strength movements.
  • Sets & Reps – Appropriate sets and repetitions range from anywhere between 1-5 sets of 8-15 repetitions.

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-J






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