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Rowing

Adaptive Upright-Supported Indoor Row

The adaptive upright-supported indoor row uses a fitted seat and chest strap to stabilize your trunk while you pull an ergometer handle, training your upper back, arms, and cardiovascular endurance.

  • Intermediate
  • Low injury risk
  • Rest 45 sec

How to do it

  1. Sit in the fitted upright seat with your trunk against the support.
  2. Secure the chest strap in its fitted position.
  3. Grasp the handle with your arms extended within your comfortable reach.
  4. Pull the handle toward your lower ribs while maintaining contact with the upright support.
  5. Return the handle smoothly to your starting reach.

Form cues

  • Keep your shoulders away from your ears
  • Keep your wrists straight
  • Breathe out through the pull

Common mistakes

  • Reaching too far forwardShorten the return before the handle pulls your shoulders beyond your supported range.
  • Jerking the handleBuild pressure gradually at the start of each pull rather than yanking against the resistance.
  • Pulling elbows too far backEnd the pull before your elbows travel far behind your torso.

Safety

A poorly fitted or shifting chest strap can restrict breathing or create pressure on your skin. Excessive resistance can strain your shoulders, and an unsecured seat can shift during a pull.

  • Have an adaptive-equipment professional lock the seat and fit the strap so pressure is evenly distributed and breathing is unrestricted.
  • Arrange the handle within easy reach before securing yourself, with assistance available if you need help releasing the strap.
  • Begin with low resistance and short bouts before increasing effort or duration.
  • Stop for strap movement, breathing restriction, numbness, skin discomfort, pain, or equipment instability.

If you have reduced trunk control, reduced skin sensation, or an existing shoulder or breathing limitation, get individualized setup advice from a physiotherapist before starting.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Rear Delts

Equipment

  • Adaptive Rowing Chest Strap
  • Adaptive Rowing Upright Support Seat
  • Rowing Ergometer

Sets and reps

Sets
3–5
Target
60–120 seconds
Rest
45 sec

Use an easy pace that lets you speak in full sentences throughout each bout.