Rowing — Elbow Phase Only: A Complete Guide
Quick Intro
Rowing — Elbow Phase Only is a reformer Pilates exercise performed seated facing the foot bar, holding the straps at chest height. Rounding the spine into a C-curve (an evenly rounded back) while drawing the elbows straight back past the ribs, then returning and repeating, this isolates the first pulling phase of the full rowing sequence without progressing into the forward-fold and arm-circle phases that follow it.
Equipment Needed
A Pilates Reformer is required, since the straps and seated spring resistance are the mechanism this pulling phase works against. Nothing further needs to be set up for this exercise.
Why It Matters
Repeating the round-and-pull phase on its own asks for sustained pulling work and timing between the spinal round and the elbow draw, even without the fold and circle phases. A large back muscle (latissimus dorsi) works with the muscles between the shoulder blades (rhomboids) to draw the straps back. The broad muscle spanning the upper back and neck (trapezius) drives the shoulder-blade (scapular) squeeze, and the deep core muscle that wraps around the torso like a corset (transverse abdominis) initiates the C-curve before the arms pull.
When to Do It
Rowing — Elbow Phase Only works well as a first step into the reformer’s rowing series, setting the scapular pull before the fuller sequence is attempted. Two to three sessions a week is a reasonable pace for building this isolated pulling pattern.
Anyone with a current shoulder issue should get individual guidance before adding this exercise, since the elbows draw back against spring resistance on every rep.
Getting Ready
A few slow rounds without any resistance preview the C-curve and elbow path before the straps are added. Sitting tall and rounding the spine partway, without pulling yet, checks the starting shape this exercise depends on.
Step-by-Step Instructions
1. The setup. Sit facing the foot bar, straps in hand, arms extended forward at chest height.
2. The round. Round the spine into a C-curve as the pull begins.
3. The pull. Draw the elbows straight back past the ribs, keeping the rounded spine unchanged.
4. The return. Extend the arms forward again to return, then repeat for the working set.
How Many, How Often
Rowing — Elbow Phase Only is dosed by reps, with each round-and-pull-and-return counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to isolating the pulling phase | 2 sets of 6 to 8 reps |
| Intermediate | The round and pull sequence smoothly | 2 to 3 sets of 8 to 10 reps |
| Advanced | Comfortable with a heavier spring on the pull | 3 sets of 10 to 12 reps |
The spinal round happening before the elbows pull matters more here than how many reps get finished, since a pull that starts before the round has set in skips the sequencing this isolated version exists to teach.
Modifications and Variations
As a harder version, Rowing — From the Chest adds the forward-fold and arm-circle phases onto this same pulling pattern, chaining three movements together.
Common Mistakes to Avoid
Pulling the elbows back before the spine rounds. Starting the pull with a flat back and only rounding afterward reverses the sequence this exercise is meant to teach. Rounding first, then pulling, keeps the pattern in the right order.
Letting the shoulders shrug up toward the ears during the pull. Allowing the shoulders to rise as the elbows draw back brings the neck into work that belongs to the back and shoulder blades. Keeping the shoulders drawn down throughout the pull isolates the right muscles.
Rushing the return before the arms fully extend. Cutting the extension short to get to the next rep faster loses half of the range this exercise is built around. Letting the arms reach fully forward on every return keeps each rep complete.
After Your Set
A gentle shoulder roll on each side releases the upper back that drove the repeated pulls. A seated spinal twist, turning gently to one side and then the other, eases out the round the C-curve held through the set.
Going Deeper
This version is a first step into the rowing series, since practicing the pull alone lets the scapular pattern become automatic before the fold and circle phases are layered on top. As reps continue, the round-first sequencing tends to blur, with the pull sneaking in before the spine has rounded. Slowing the round down, even at the cost of fewer reps per set, builds the scapular pattern faster than rushing a pull that starts too early.
Someone new to this exercise generally manages the sequenced round-and-pull within the first few sessions, then works toward a heavier spring load over two to three weeks.
How to Know You’re Improving
- A spinal round that completes before the elbows begin drawing back
- Shoulders that stay drawn down through the whole pull
- Arms that extend fully forward on every return
- A spring load that increases while the sequencing stays clean
A round that comes before every pull matters more than how many reps get completed.
Muscles Worked
- Latissimus Dorsi (a large back muscle, working with the muscles between the shoulder blades to draw the straps back)
- Rhomboids (the muscles between the shoulder blades, working with the back to draw the straps back)
- Trapezius (the broad muscle spanning the upper back and neck, squeezing the shoulder blades as the elbows draw back)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, initiating the C-curve before the arms pull)
FAQ
Why practice just the pulling phase instead of the full rowing sequence? Isolating the round-and-pull lets the scapular retraction pattern become automatic on its own, so it doesn’t get rushed or skipped once the forward-fold and arm-circle phases are added to the same sequence.
How does this differ from Rowing — From the Chest? It’s the first phase of Rowing — From the Chest, repeated on its own with the fold and arm circle left out.
Is some upper back fatigue after this exercise normal? Yes, fatigue through the upper back after a full set of repeated pulls is expected. A sharp, fixed-point pain in the shoulder is a separate matter, worth pausing for and checking in with a doctor or physical therapist about.
Is the full sequence the next step once this feels easy? Yes, once the round-and-pull feels automatic, Rowing — From the Chest adds the fold and circle phases.
How often should the elbow phase be practiced? Two to three times a week, as a first step into the rowing series, suits most people building this isolated pulling pattern.
Related to Rowing — From the Chest as the harder version that adds the forward-fold and arm-circle phases onto this same pull.