Rowing II is performed with which back posture?

• A. Sitting Tall
• B. Flat Back
• C. Round Back
• D. Kneeling

Answer: (B)

Rowing II uses a flat back to establish a stable, long torso and to maximize control of the movement from the back and shoulder blades. Keeping the spine in a flat, neutral-to-flat alignment with the pelvis tucked and the rib cage knit down protects the lower back and prevents rounding or arching as you pull the straps. This position lets you recruit the lats and mid-back muscles effectively, while the abdominals brace to keep the torso steady. If you sit tall with the natural curve, you’d tend to rely more on the arms or risk letting the lower back sag; rounding the back would increase spinal flexion and reduce control. Kneeling changes leverage and isn’t the standard posture for this drill. So, the back should be kept flat for Rowing II.