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Standing Boat Row

Step by step instructions, muscle activation and variants for the Standing Boat Row.

EasyCoreObliques

About this exercise

The standing boat row is a bodyweight core exercise that mimics the rowing motion of a boat while standing, emphasizing rotational strength and oblique engagement. The movement trains the core to coordinate trunk rotation with arm drive, making it useful for sports that require rotational power. It also activates the upper back and posterior shoulder muscles as secondary movers.

How to Perform

  • Stand with feet shoulder-width apart, knees slightly bent, and torso leaning forward slightly
  • Extend both arms in front of you as if holding oars
  • Rotate the torso to one side while pulling the arms back in a rowing motion, driving the elbow behind the body
  • Return to center, then immediately rotate to the opposite side and repeat the row
  • Keep the core braced and the lower back neutral throughout the movement
  • Perform the movement with a rhythmic, controlled tempo, alternating sides each rep

Muscle Activation

Primary
CoreObliques
Secondary
AbsMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Standing Boat Row

The Standing Boat Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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