How to do a Row
The row pulls a weight toward your torso to build the mid-back and lats. Good form keeps a flat back, pulls to the lower chest or upper abs, and tracks the elbows back rather than flaring them. CalmArms grades your pull and posture and counts every rep.
Muscles: Lats · Rhomboids · Mid-Back · Rear Deltoids
Demonstration: T-Bar Row
How to do it with clean form
- 1
Hinge at the hips with a flat back, or sit tall on cable variations.
- 2
Pull the weight to your lower chest or upper abs.
- 3
Drive your elbows back, keeping them close rather than flared.
- 4
Return under control to a full stretch without rounding your back.
Common row mistakes CalmArms catches
Rounding the lower back during the pull.
Using body heave or hip momentum to move the weight.
Flaring the elbows out wide instead of tracking them back.
Short reps that never reach the torso.
How CalmArms grades the row
CalmArms grades pull depth, tempo, and stability on rows, and single-arm variations are also checked for even effort side to side.
Variations graded
Grade your row on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.