Partner-Resisted Row Simulation | Friends

Quick Intro

Partner-Resisted Row Simulation is a dryland pulling drill used by rowers and swimmers. The pulling partner sits or kneels with the arms reaching forward. The resisting partner faces them and holds their wrists, or a short stick held between them. The puller rows: drawing the elbows back past the ribs and squeezing the shoulder blades together. The resisting partner leans back and gives steady, adjustable resistance through the whole pull and lets the arms return under control. After the agreed reps, the pair change places.

The rowing movement is the same as the one taught at Resistance Band Row. This guide is about the partner doing the resisting, who replaces the band.

What You’ll Need

Nothing, if you hold wrists.
A short stick or dowel, optional, for a more comfortable grip.
A mat if the pulling partner kneels.

How It Works

The pulling partner sits on the floor with the knees bent, or kneels upright, arms straight out in front at chest height.
The resisting partner kneels or sits facing them about an arm’s length away and holds their wrists firmly. Both can hold a short stick instead.
The pulling partner pulls the elbows back, close to the sides, until the hands reach the lower ribs, squeezing the shoulder blades together.
The resisting partner leans back from the hips to hold a steady pull, letting their own hands travel forward as the puller’s hands come back toward the ribs.
On the return, the puller lets the arms reach forward again under control while the resisting partner keeps a light pull.
After the agreed number, swap.

For the Resisting Partner

Read the pull. In a row the hardest point is usually the end, when the elbows are back and the shoulder blades squeeze together. Give steady resistance through the whole pull, and ease off a little wherever the puller slows, most often in that last part. That shaping is what this drill offers.

Steady and communicated. Agree “more”, “less” and “stop” before starting. Change the resistance gradually.

Lean back from the hips, keeping your own back straight. Pulling with only your arms tires you out quickly and makes the resistance jerky.

No yanking, no letting go. A sudden release throws the puller backward; a sudden tug pulls their shoulders forward.

How to give manual resistance that changes through a rep is explained in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

A band gets harder the further it is stretched, so a band row is lightest at the start and heaviest at the end, whatever the puller needs. A partner can give a steadier pull through the whole range and change it from one rep to the next as the puller tires. For rowers and swimmers, it is a way to train the pull with a resistance that feels closer to the water.

How Many

Sets of 10 to 15 pulls, swapping after each set. Three sets each is a good start.

Making It Easier or Harder

Easier: less resistance or a shorter range of pull.
Harder: more resistance, a slow three-count return or a short pause with the elbows back.

Breathing and Pace

Breathe out on the pull and in on the return. A good pace is about one second to pull and two seconds to return, which lets the resisting partner follow smoothly. Rowers can match the drill to their stroke rate on the water once both partners are comfortable with it.

The resisting partner should keep their own breathing steady too. Holding the breath while leaning back tends to make the resistance stiffen and jerk.

Staying Safe

Keep the puller’s back upright. If they start leaning back to pull, the resistance is too high.
Smooth changes in resistance.
Stop for shoulder or elbow pain.

Common Mistakes

Shrugging. The shoulders should stay down and away from the ears.
Leaning back to pull. The arms and shoulder blades should do the work.
Elbows flaring out. Keep them close to the sides.
The same resistance throughout. Adjust it through the pull.

Fitting It Into a Session

Pair it with a pushing drill such as Partner-Resisted Push-up, so both sides of the upper body get worked. It also suits a warm-up for a swim or row.

Resistance Band Row uses a band in place of a partner.
Resistance Band Row Race turns the band row into a contest.
Seated Cable Row uses a cable machine.

FAQ

Wrists or a stick?

Either. A stick is more comfortable if both of you have sweaty hands or if gripping wrists feels awkward.

Do I sit or kneel?

Sit with bent knees if your back is happy, or kneel upright. Pick the one where you can keep the back straight.

Is this as good as a cable row?

It is a different tool. A cable row is easier to load heavily. The partner version can change the resistance through each pull.